Handstand Walk (4 x (:30 on/:30 off))
If you don't have HS Walks do one of the following
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%
4 sets of 5 @ 75% 1 RM Bench Press
*SUPERSET w/ Single arm KB Rows
Single Arm DB/KB Row (4 x 5)
Retract Scap, Keep trap off
Switch every 6 minutes!(AKA 6 mins TC for each stage)
A- For Time:
40 Back Squats(185/123) - Starting off the floor.
B- For time:
50 Push Ups
C- For time:
Note your score for each stage. Lowest score is 24:00 mins(If you can't finish any stage under 8 mins)
Rx+ (205/133), (115/73), HSPU, (30/20)
Scale T2B w/ K2C-K2E-Tucks
If you are not Rx'ing on 1st stage Go AHAP!