Happy Monday Morning and hello sunshine!
Warm-up
– 20-30ft handstand walk or holds on wall – 5 pistols each leg, slow and controlled – 8-10 push up open right and left, ball roll pecs – 10 shoulder taps (freestanding or against wall) – 10 mb torso twists on mat
Strength
Bench Press – 5 x 8 AHAP
10 – 12 alternate with seated lateral raises AHAP, controlled movement
EMOM 9 Min – Dips 5 reps -10 S Leg jump squats – Chin-ups 5 reps – 10 moutian climbers – KB Swing 10 reps AHAP
AMRAP 10 – 10 DB Thrusters – 10 slam balls – 1 backward bearcrawl and 1 forward crab walk
Scaled down version
EMOM 9 Min – Dips 5 reps -10 jump squats / use bench or matador – Chin-ups 5 reps – 10 moutian climbers/ use rings or bands – KB Swing 10 reps- MW
AMRAP 10 – 10 DB Thrusters – MW – 10 slam balls – MW – 1 backward bearcrawl and 1 forward crab walk