Follow the Yellow Brick Road

PreHab: Banded Shoulder Prep

Warm-up: Cartwheels, Row Progression, Weighted Carry Variations

Specific: Handstand Push-ups, Weighted Carry Increasing Weight

Skill: Handstand Walk

WOD:

RX: 3x each for time

500m row

15 HSPU

150m Farmer Carry

RX+: 3x each for time

500m row

30′ Handstand Walk

150m Farmer Carry

O1: 3x each for time

500m row

15 PROM HSPU

150m Farmer Carry

O2: 3x each for time

250m row

15 DB Presses

50m Farmer Carry

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