Warmup:

1:00 row

Bear Crawl 30’

Rev. bear crawl 30’

Inchworm 30’

Walking kicks 30’

10 Thoracic High fives

2 Wall Walks

:30 Handstand Hold

S/S/S:

Standing Dual Dumbbell Strict Press

5X3

Increase weight ea set

Video courtesy of 3v.

Third time hitting our standing Dual DB Strict Press. We got back up to 5 sets, but reps drop to 3.  That means you should aim for heavier loads than either the 5X5 or 3X5 weeks.

WOD:

AMRAP 15:

5 Handstand Push Ups

10 Dual DB Floor Press (50/35)

15/12 Cal Row

Video courtesy of Functional Bodybuilding.

On the Floor Press, make sure you don’t bring the elbows down overly fast.  Keep tension as you come down and the second the elbows make contact with the floor, press back up!

Scaling Options:

HSPUs -> Pike Push-ups off box -> Pike push-ups off floor -> high kneel DB press (ELITE: Deficit HSPUs)

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Cool Down:

Thread-the-needle pose – 1 Min per side

Doorway Stretch – 1 Min per side