WEEKLY CHALLENGE
VIRTUOUSITY=DO THE COMMON UNCOMMONLY WELL
50 HAND STAND HOLDS OR 500 FEET HS WALKING
500 STRAIGHT LEG SIT UPS
5 MIN HOLLOW HOLD (ACCUMULATED TIME)
WARM UP
SHOULDER ROTATION
10 BURPEES
20 AIR SQUATS
10 PULL UPS (STRICT)OR RING ROWS 20
5 H S KICK UPS
6 20 SEC HOLLOW HOLDS
STRENGTH
ALTERNATE MOVEMENTS
SHOULDER PRESS 5 X10 AT 45% 1RM
5 X 10 1 ARM DB PRESS 5 X 10
WOD
PUSH PRESS
SHUTTLE RUN
BEAR CRAWL