7.22.19

A. Warm up

3 Sets NFT

6/arm @ 40X1 Half Kneeling Landmine Press

Tall Plank Lateral Crawl 6m/side Slow & Deliberate (banded for a challenge)

6-8 Dual Standing Plate External Rotations 30X0

+

Shoulder Mobility

3-4mins of Bench Shoulder Flexion With Thoracic Mobilization (Lat Pullover)

B. WOD

4 rounds for time of

10 Dumbbell Deadlifts 20X0

30m Dual KB Overhead Carry

30 sec Supinated Grip Body Row Hold

20 Banded Tricep Extensions

*use red bands for triceps extensions and record weights used for DBs and KBs

-Accessory-

C. 3 sets of

Barbell Z Press

3131; 5,4,3

Single Arm Dumbbell Cuban Press

3121; 4-6/arm

D. 3 sets of

Handstand Pushup Negative

51A3; 4-5reps; *read the tempo as follows 5 Second Eccentric 1 Second Come off Wall A – assist yourself to the top of the rep again by kicking up 3 Second hold at top of the rep

Pronated Pull Up Negative

51A3; 4-5reps; *read the tempo as follows 5 Second Eccentric 1 Second Come off Bar A – assist yourself to the top of the rep again by jumping up with the help of a box 3 Second hold at top of the rep

*if you want a challenge make this weighted

Banded Reverse Crunch

30X1; 8-12reps

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