Focus:
Sh.Press
Set 1: 15 Reps with a 3s Negative (light)
Set 2: 1 Bottom Half Rep + 1 Full Rep, 5 times thru
Set 3: 1 Bottom Half Rep + 1 Full Rep, 5 times thru
Set 4: 8 Tempo Reps (3s Down, 3s Up)
Set 5: 8 Tempo Reps (3s Down, 3s Up)
Set 6: 8 Tempo Reps (3s Down, 3s Up)
WOD: Time Cap 14 mins
For Time
21 Handstand Push Ups
50 DU
18 HSPU
50 DU
15 HSPU
50 DU
12 HSPU
50 DU
9 HSPU
50 DU
Accessory
Bandy Tris x 150
Bandy Rows x 200
Alt after each break. Meant to be fast
and produce a blood pump in the shoulder
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