25.4.2016

Warmup

row/run 2 min
Couch stretch,
Pigeon
banded walks

Strength

Hatch Day4

BS
1x10@60%
1x8@65%
1x6@70%
1x6@75%
1x6@80%

FS
2x5@70%
2x5@75%


WOD

30 MIN EMOM

1. (10-12) Double KB Seated Shoulder Press (weight they can work without failure)
2. 45 Sec Hollow HOld
3. (5)Strict Pullups +3 sec pause at top)
4. (5-7) HSPU any chosen variation

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