05/03/2019

Superset:
“Filly Press”
3 Sets of 10 Reps

KB is in front rack while other hand does Db press with 180Ëš rotation
(goal is tight midsection, retracted scapula in front rack)

Handstand Hold

Hold against wall or free
(goal is tightness through handstand and stacking throughout, minimizing excessive extension in spine)

For Time:
27-21-15-9
HSPU
5-5-5-5
Muscle Ups
15-12-9-6
GHD Sit Ups

*500m Row after each round

First round is 27 HSPU, 5 MU, 15 GHDSU, 500m Row
Second round is 21 HSPU, 5 MU, 12 GHDSU, 500m Row…etc

Record the time taken to complete.

Masters 55+(Rx):
DB Press: 35/25#
Pull Ups
MB Sit Ups, 20/14#

Scales:
Box HSPU, DB Press, Pike Push Ups
Muscle Up progression, Bar Muscle Ups, C2B, Pull Ups
Decreased ROM GHD, MB Sit Ups