I did not have anything written for the day so was going to make an attempo at the hspu hell throwdown. Warming up with normal protocol and our shoulder openers things were feeling pretty good. I did a couple of hspu and they felt ok but I really did not trust the shear volume and how I felt. Just wasn’t worth the risk but I do like that I was able to do some reps and it’s a low pain scale movement. About a 2….and my abs were way too sore to do one of the saturday workouts I missed a few weeks back with the burpee + ghdsu + wall ball so I cam up with this
2 rounds for time
20 row cals
30 bar facing burpee
40 wall ball
11:07
+ (rest as needed)
EMOM x 9-12 as able to hold pace
1 – Ski 11 cals
2 – Ski 13 cals
3 – Ski 15 cals
complete but only did 9
+
Shoulder accessory x 3 sets, rest as needed
Straight leg barbell turkish situps x 5
KB palm press x 5 reps/side
Dbl DB 6-way raises x 5 light reps
done – palm press at 26 – there is still a little sticking point coming right off the shoulders