tues, apr 30

warmup
10 shoulder rollout w/band
30 band pull apart
10 plank to down dog
x2

handstand work
:15 hand stand hold facing wall
10 hand release pushup
x3
then
tabata hollow rock

wod
1000m row
25 thursters (95/65)
15 pullups
x3

capacity
400m run
20 db thrusters
20 ring row
amrap in 16min

finisher
2min banded couch stretch/leg