-Partner Assisted Front Rack Stretch-60secs
-30sec Dead hang Ring Stretch / 30secs of Ring Pull-Ups
-30 Plank Shoulder Taps
-30 Straight Arm Jumping Jacks
Get as far as you can in the allotted time!
-1 Strict Pull-Up
-1 Strict Handstand Push-Up
…Continue adding 1 rep.
*This is not a kipping super fast conditioning wod, make transitions with as little rest as needed but make all reps tough and stick to strict fashion. If you can add weight to pull-ups or a deficit to hspu for a large amount of reps then add it.
*Scale hspu to box hspu OR L-seated db presses.
-100M Farmer Walk (53/35)(+70/53)
-30 Sit Ups
*Scaling on push-up should go as follows:
-Regular Push-Ups but less reps if needed
-Push-Ups with a purple band around the hips hanging from pull-up bar
-Push-Ups from a squat rack at a height that allows full depth and no poor form