06/09 – “Lazar is the best”

WARM-UP
Banded Shoulders

-into-
10:00 AMRAP

30-second Row (build in pace)
10 Kip Swings
10 Ring Rows
5 Pike Push Ups
10 Alternating V-Ups

WORKOUT PREP
3 sets:

5/4 Calorie Row (build in pace)
1 Bar Muscle Ups
2 Strict Handstand Push Ups

WORKOUT – “Lazar is the best”

Freedom (RX’d)

3 Rounds
30/24 Calorie Row
10 Bar Muscle Ups
-Rest 3:00-
3 Rounds:
30/24 Calorie Row
15 Strict Handstand Push Ups
-Rest 3:00-
3 Rounds
10 Bar Muscle Ups
15 Strict Handstand Push Ups

Time Cap each set: 10 minutes

Alternative Option:
3 rounds
25/20 calorie row
15 pull ups
-rest 3:00-
3 rounds:
25/20 calorie row
15 handstand push ups
-rest 3:00-
3 rounds
15 pull ups
15 handstand push ups

COOL DOWN/MOBILITY

20 Shoo the Cat
1 Min Foam Roller Angels
1 Min Posterior Shoulder Smash