THURSDAY 14 September 2023

Warm-up
AMRAP 8
10 PVC PT
10 Front + side lat raise
5 Walkers + push-up
10s Squat hold
10 Air Squat
10s Handstand/pike hold
10 DB Push press ps (light)

S&T
Handstand walk progression
4 sets of:
Max wall assisted handstand hold shoulder touches (walk walk into position)/Pike hold shoulder touches/Pike rotations (L then R)/Downward Dog shoulder touches/Plate OH hold

Workout

“Make Me”
For Time
4 Man Makers 2x(20/15kg)
7m Handstand walk/Bear crawl/ 5 Walker + push-up
8 Man Makers 2x(20/15kg)
14m Handstand walk/Bear crawl / 5 Walker + push-up
8 Man Makers 2x(20/15kg)
7m Handstand walk/Bear crawl / 5 Walker + push-up
4 Man Makers 2x(20/15kg)

Man Maker = DB Push-up, L row, R row, Squat clean, Push press (or Cluster)
Scaled+ = Bear crawl with med ball (10/7)