Saturday, 12/7
Warm-up: 15:00 AMRAP - 5-4-3-2-1 back squat (start w/ empty barbell and slowly build) + scorpion stretch/side + kip swing + :20 pike hold from box or bench + :30 banded pvc pull-down from hollow
WOD:
For quality reps @ steady pace -
10-9-8-7-6-5-4-3-2-1
Back squat (start @ 50% 1RM (light weight) and build to heavy single if possible
*Alternate between the following after each round -
30-ft handstand walk or :30-:60 handstand work
3-6 bar muscle-up or chest-to-bar pull-up, or 6-8 chin over bar pull-up or horizontal ring row
Accessory:
1:00/side banded hamstring stretch
1:00/side banded hip flexor stretch w/ reach
1:00 reverse table top pose https://youtube.com/shorts/Vf2gzzi7Wz4?si=qoB6yPxnSTabA3QR