SC Week 4 Day 2

Upper body prep:
FRC Shoulder Circles (and this)
then
Misfit Shoulder Prep

Then
Build to max negative only handstand pushup
-When you find a height where you are unable to lower yourself under complete control, that is your max.
Then
2 rounds:
3 minute Max strict ring muscle-ups
2 minutes rest

Primary strength work:
4 rounds:
A) Strict Press – 3 reps @ 90%
B) 3 legless rope climbs – rest 20 seconds between reps
Rest 2 minutes after your last rope climb

Then

3 rounds:
3 minutes AMRAP strict handstand pushups
2 minutes rest

then

5 Rounds:
A) Hang snatch high pull – 3 reps
B) Weighted pullups – 3 reps
C) Weighted dip – 3 reps

Secondary work – conditioning: 80-90% intensity, not for time
25 Wall Balls 20/14
150 DUBs
25 Ring Pushups (feet elevated)
Then
5 Rounds:
15 Cal Assault Bike
12 Russian KBS 70/53
9 Burpees to 6” Target
Then
25 Wall Balls 20/14
150 DUBs
25 Ring Pushups (feet elevated)
Then go immediately into
15minute Zone 1 Recovery – AirDyne or walk

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