Mobility
Warm-up
3 X 10 Seconds Hollow Body Hold
10 Push-ups
Fitness Level Substitution: Banded Push-up OR Knee Push-up
10 Air Squats
10 meters of Duck Walking
10 Arm Circles Backwards
10 Arm Circles Forward
10 Push-ups
Fitness Level Substitution: Banded Push-up OR Knee Push-up
Skills / Strength
9 Sets (0:30 Rest)
Fitness Level Substitution: Banded Clapping Push-ups or Banded Push-ups
We are again training our bodies to explode through the pressing motion. Perform 9 sets of 3 clapping push-ups resting only 30 seconds between each set. Explode up and get as high as you can on every rep.
WOD
21-15-9
Fitness Level Substitution: Banded Pull-ups OR Ring Rows
Perform 3 rounds as fast as you can. The first round consists of 21 burpees then 21 pull-ups, immediately followed by 15 burpees then 15 pull-ups and finally 9 burpees and 9 pull-ups. This is a shorter WOD so be ready to go hard from the very beginning. Post your time to comments.
Cool-down
3 Sets (1:00 Rest)
10 Push-ups
Fitness Level Substitution: Banded Push-up OR Knee Push-up
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