Workout 11.15.22

After a general warmup, hit 3×10 banded external rotations/side

Then hit
:10 handstand hold against wall
5 pike hspu (knees)
5 pike hspu (toes)
3 strict hspu negatives
3 kipping hspu

then hit 1 round of
5 hspu/db push press
25m farmer’s carry
500m row
4×5:00 amrap, rest 1:00

15 hspu/dumbbell push press 2×50/35
50m farmer’s carry 2xred/green
max row in remaining time

rx+ strict hspu

score is meters
On your own mobility work:
2:00 lat foam roll/side
:30 passive hang
5:00 easy cardio


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