PreHab: Overhead Stability, Band Pulldowns + Face Pulls
Warm-up: Row Warm-up, Squat Therapy
Specific: Pull-ups, Handstand Push-ups
WOD:
Rx: 4x
500m row
21 air squats
12 pull-ups
9 hspu
Rx+: 4x
500m row
21 squat jumps
12 c2b pull-ups
9 hspu (6/3″)
Option 1: 4x
350m row
21 air squats
9 pull-ups
5 hspu
Option 2: 4x
500m row
15 air squats
9 jumping pull-ups or ring rows
9 DB Press