March 29, 2024

I wish you would

View the Workout See the Whiteboard

Skill/Strength:
EMOM 8
Odd: 14/12 Echo Bike Cals
Even: 3 Pullovers

Metcon:
For time
3-6-9-12-15
Wall Facing Strict Handstand Pushups
3-6-9-12-15
Dumbbell Front Rack Walking Lunges 50/35lbs
6-12-18-24-30
Pistol Squats
— Rest 2 mins —
15 -12-9-6-3
Deficit Handstand Pushups 4/2in
15-12-9-6-3
Double Dumbbell Overhead Walking Lunges 50/35lbs
30-24-18-12-6
Pistol Squats
-25 min cap
-Scale WFSHSPU to piked on floor, half wall walked up

Accessory Work:
4 Rounds for quality
8 Weighted Back Extensions holding plate
:20 GHD Face up plank hold

Mobility:
3 min quad smash per side
3 min glute smash per side
3 min delt smash per side

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