DATE

2022/07/25 MONTAG Lessonplan

RX
5 rounds for time:
400/500-m row
1:00 handstand push-ups

INTERMEDIATE
5 rounds for time:
400/500-m row
1:00 seated DB strict press (20/35 lb)

BEGINNER
5 rounds for time:
200/250-m row
1:00 push-ups

TIMECAP: 15:00

DYNAMIC WARM-UP | 6:00
2 sets:
5 small, medium, & large arm circles forward
5 small, medium, & large arm circles backward
:20 shoulder taps
:20 groiners
:20 push-ups
:30 cobra to down-dog stretch
– Use a pair of 2.5 or 5 lb plates for the arm circles

ROWING | 5:00
:45 easy row Chest stays tall as the shoulders lean slightly forward and slightly back with each stroke
:45 moderate row Hold the handle against the body for :01 at the end of each stroke while making the fan loud with a lower s/m (<25)
:45 hard row Higher s/m (28+) with a strong pull and slight hold of the handle against the body

HANDSTAND PUSH-UP | 10:00
3 HSPU negatives
3 knee tucks in tripod
2 x 3-5 kipping handstand push-up

MINI-ROUND | 3:00
On a 1:30 clock:
200/250-m row
Max-rep handstand push-ups

ACCESSORY | 6:00
Accumulate:
60 alternating push-up + DB renegade row
– Perform push-ups with hands on the DBs.

STRETCHING | 5:00
Accumulate:
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift