Tuesday, September 27

Handstand Walk (Distance)

5 x ME Handstand Walk

If you don't have HS Walks do one of the following progressions with the timer on the clock set to: 4 x (:30/:15 Wall Climbs, Shoulder taps, Box half circles, Box pike holds, Pike holds to shoulder taps

Bench Press (4 x 5)

*12 mins Time Cap to finish your work. 5 reps @55% 5 reps @60% THEN 4 sets of 5 @ 65-70% 1 RM Bench Press. SUPERSET w/ Single arm DB/KB Rows

Single Arm DB/KB Row (4 x 8)

Keep Shoulders Back and down. Tight Core no movement. Focusing on Scapula and Rhomboids, avoid getting bunched up in the traps. Keep your shoulders out of your ears.

Metcon (AMRAP - Reps)

16 mins AMRAP 20 Calorie Row(Damper@8) 20 Box Jump overs(20'') 8/8 KB Snatches(40/25) 20 T2B 10 Goblet Squats (40/25) 12/12 Single arm KBS (40/25) 20 Abmats *1 round= 130 reps

Rx+ Damper 10,(24''), (50/40), GHD situp. Scale T2B w/ K2C-K2E-Tucks, KB Snatches w/ KB Push Press.