Warm Up/Skill 3 sets PVC Pass Through x 10 Dumbbell Press x 10 Supinated Grip Pull Up Hang; 20 sec Push Ups x 10 +   Supplemental/Strength Work A. DB Row; 15, 12, 9, 6, 3 ea/arm B. Wght’d plank; 30 sec x 5

Warm Up: 3 Sets Scap pull up x 5 Controlled kip x 5 Power kip x 3 + Supplemental/Strength Work: Accumulate 3 min FLR on low rings 

Warm up/Skill: Air Dyne 10 sec @ 100% 50 sec slow spin x 10 + Supplemental/Strength Work: 3 sets Tate Press; 4-6 reps rest as needed Banded Tricep Push down; 20 reps

Today is a rest day! WODstar’s Recovery Yoga is made for days like this. https://wodstar.com/register/workout-yoga-recovery-video-series/

Skill Practice: Take 15-20 and work on a skill component from earlier in the week. These sets shouldn't be to fatigue. You should be looking for smooth, clean, solid movements. Engrain positive movement patterns! +   Supplemental Work: 3 sets DB Incline Bench Press; 8-10 reps rest 1 min Supine row; amrap set rest 2 [...]

Warm Up/Skill: 10 min amrap for quality 10 Dead bug 10 bird dog 20 sec supinated pull up hang 20 sec arm extended side plank/arm 10 Shoulder taps in high push up position + Supplemental Work: 3 sets Strict ttb; 10 reps Rest as needed Face up Sorenson hold; 30 sec Rest as needed

Today is a rest day! WODstar’s Recovery Yoga is made for days like this. https://wodstar.com/register/workout-yoga-recovery-video-series/