Workout Workout
1) Minutes 0-5 - Skill Practice
- For the five minute time period, practice kicking up to the wall and holding a Handstand. The goal of this is quality and building a solid handstand position, so do not hold the handstand until muscle failure sets in. Short to moderate sets with perfect technique is what we are looking for. Work on building confidence in kicking up against the wall and holding the Handstand.
2) Minutes 5-10 - AMRAP for Skill:
- Hollow Hold x 30 seconds
- Arch (Superman) Hold x 30 seconds
... REST 3 MINUTES...
3) EMOM X 8 Minutes:
- Minute 1 - Ring Push-Ups or TRX Push-Ups x 5-10 OR Tempo Push-Ups x 5-10 (3 seconds down each rep)
- Minute 2 - Strict Pull-Ups x 3-5 OR 1-Arm DB Rows x 6/side @35-50/15-35 lbs. (no tempo but under control the entire time)
... REST 3 MINUTES...
4) 15 Minute AMRAP:
- 3 Wall Walks
- 6 DB Renegade Rows @ 25-50/10-35 lbs. (3/arm)
- 12 Cal. Row/Ski Erg/Airdyne
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