Long; Jan. 9-15, 2017

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

7 Min–Not for reps

10 sec. Handstand Hold

5 sec. Bottom of pistol hold on each leg

5 Arch to Hollow Swings

3 Handstand Push-ups

6 Pistols

9 Pull-ups

Long Conditioning

“Mary”

20 Min AMRAP

5 Handstand Push-ups

10 Pistols

15 Pull-ups

Accessory/Cool Down

10 Min EMOM

Odd: 5 Snatch Sots Press @ 30% 1 RM*

Even: Counter Clockwise Medicine Ball Throw

*Squat as deep as you can while still pressing

Then

2 Min Flush (Walk, AirDyne, etc.)

5 Min Stretching