Movement Prep:

Scap Series

Warm Up:

7 Min Agility Course

Skill/Strength:

  1. A) Hollow Body Drills
  2. B) Push Ups - positioning, scaling, progression

E3MOTM - 4 rounds:

  • 10 2-2-X-1 Tempo Push ups
  • 10 1-3-1-3 Tempo Hanging shrugs

Conditioning:

3 Rounds for Reps

  • 45 Sec. Row for Calories
  • 15 Sec. Transition
  • 45 Sec. Handstand Push-ups
  • 15 Sec. Transition
  • 45 Sec. Double-Unders
  • 15 Sec. Transition

Scaled: Row, Wall Plank Hold, Single Under

Additional Reading: https://www.crossfitinvictus.com/blog/what-does-30x0-mean/