Warmup:

8 Box Step Ups

8 Pushup2Downward Dog

10 Thread the Needle

10 Spider-Man Lunge w/twist

8 Box Step overs

8 Single-arm ring rows

6 box jump overs

10 Squat2Stands

10 Scorpions

10 Scap pull ups

WOD:

20 Min AMRAP:

5 Strict Pull Ups

15 Decline Push Ups*

25 Box Jump Overs (24″/20″)

*Decline Push ups = Feet on top of bench, hands on floor

Video courtesy of Shawn Adair.

Start the week off right with some good bodyweight work!  Looking to keep the body stable in the first two movements, and then increase the speed a bit on the box jump overs.  As you see in the video, keep the core tight and don’t over-arch the back in the decline push ups.

Scaling Options:

Strict Pull Ups -> Banded strict pull ups, Buddha Pull Ups -> Ring Rows (ELITE: strict Chest2Bar)

Decline Push ups -> normal push ups -> push ups off bench (ELITE: Strict HSPUs)

Box height -> 20/16 -> as needed (ELITE: 30/24)

Cool Down:

Scorpion Stretch – 1 Min per side

Elevated Prayer Stretch – 2 Min

Video courtesy of ChiroSport Specialists of Dallas