7.15.25 WOD

Superman + Hollow Tabata Hold

Then…,

1 Rounds Of:
10 Fire Hydrants + Leg Circles E/S/D
10 Push-up Scapula Retraction
10 Standing Band Pull Aparts
10 Overhead Band Pull Aparts

Then…

Every :90 x 4 sets: (week 1 of 3)

10 strict press
15 Band pull aparts
We are starting strict press progressions and the next 3 weeks we will be sticking with 10s. The goal is to stay at the same weight for all 4 sets and you should be close to failure by your 10th rep.

Then…

For time:
10/7 Cal Row
10 Wall Ball
20 Double unders
–
20/15 Cal Row
20 Wall Ball
40 Double unders
–
30/24 Cal Row
30 Wall Ball
60 Double unders
–
20/15 Cal Row
20 Wall Ball
40 Double unders
–
10/7 Cal Row
10 Wall Ball
20 Double unders