Buy in:
4X
1:00 pigeon pose
1:00 happy baby
10 squats
1:00 triangle pose
In place of strength:
If possible Dumbbell shoulder press find a 7 rep max
7x35lb db
Went to 45s since I don't have 40s and got 3....
Wod:
3X
Max strict pull-ups
Max kipping pull-ups
Max handstand rocks facing away from wall
Max handstand rocks facing wall
Per round:
1) 10/7/7/27
2) 5/8/10/21
3) 4/5/4/14
Handstand rocks away from the wall can end up being just losing balance...
Skill:
L sit hold 5X 10 seconds
Good lord that was hard...
Cash out:
Accumulate 15 minutes on a lacrosse ball and/or foam roller digging in
problem areas and new juicy spots.
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