WARMUP/MOBILITY
2-3 mins laps of rig
—
2 Rounds, 30 secs on / 30 secs off:
1) Superman raises w/pause
2) Hollow rocks
3) Wall facing handstand hold
—
2 Rounds, 30 secs on / 30 secs off:
1) Superman raises w/pause
2) Hollow rocks
3) Wall facing handstand hold
Weighted Ring Dip x 3
Deficit Handstand Pushup x 3
A1) EMOM x 5:
3 UB strict / deficit Handstand Pushups
*Scale to your most challenging progression that you can do for 5 sets
3 UB strict / deficit Handstand Pushups
*Scale to your most challenging progression that you can do for 5 sets
***5 mins after HSPU’s***
A2) EMOM x 5:
3 Strict / weighted ring dips
*Scale to your most challenging progression that you can do for 5 sets
A2) EMOM x 5:
3 Strict / weighted ring dips
*Scale to your most challenging progression that you can do for 5 sets
Poker Face
20 min AMRAP:
300m Sandbag Run 70/45lb
60 Double unders
30 Pushups
600m Assault Bike
300m Sandbag Run 70/45lb
60 Double unders
30 Pushups
600m Assault Bike
