HANDSTAND PUSH-UP
10 pike push-ups (floor)
:20 handstand hold
:20 tripod hold
3-5 handstand push-ups
RING/BAR DIP
2 ring dip negatives
5 strict ring dips
3×3 kippingring dips
RING DIP SKILL WORK
4 sets:
:20 ring dip hold (top)
– Rest :10
:20 ring dip hold (bottom)
– Rest :10
MINI-ROUND
2:00 to work to DB load.
1 set:
50 ft farmers carry
3 ring dips
:10 front rack hold
3 handstand push-ups
RX
3 rounds for reps:
1:00 handstand push-ups
1:00 DB farmer carry hold
– Rest 3:00 between couplets.
3 rounds for reps:
1:00 ring dips
1:00 DB front rack hold
– Choose your own loading for DBs.
INTERMEDIATE
3 rounds for reps:
1:00 pike push-ups
1:00 DB farmer carry hold
– Rest 3:00 between couplets.
3 rounds for reps:
1:00 banded ring dips
1:00 DB front rack hold
– Choose your own loading for DBs.
BEGINNER
3 rounds for reps:
1:00 seated DB press
1:00 DB farmer carry hold
– Rest 3:00 between couplets.
3 rounds for reps:
1:00 foot assisted ring dips
1:00 DB front rack hold
– Choose your own loading for DBs.
3 sets:
:20 doorway pec stretch/side
10 PVC pass throughs
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
1 set:
1:00 row (easy)
:30 hollow hold
:30 plank shoulder taps
100 ft bear crawl
1 set:
1:00 row (moderate)
:30 hollow rock
:30 push-ups
100 ft walking lunge with :05 pause at the bottom
1 set:
1:00 row (hard)
:30 alternating v-ups
:30 ring support hold
100 ft handstand kick-ups