20 Min EMOM
*Complete 10 burpees every minute on the minute to a target
(target will be 6″ above your fully extended reach)
Warm-up :
* 7 mins of “Hurdles over PVC Pipe” (height variations)
-Dynamic WU-
* Banded shoulder distraction and rotations
* Banded pull downs – straight arm pull downs (use both supinated and pronated grips)
* 25 – Cherry Pickers
Specific WU :
5 min EMOM
5 Weighted floor presses with Kettlebell
WOD :
Burpee = (scaled) step down burpees, complete 6 reps instead of 10 reps EMOM
Mobility :
>GHD extension – Hip 3 reps x 10 sets
