3:00 bike or row
_________
10 banded pass through
20 arm circles forward
20 arm circles backward
2 rounds
_________
10 shoulder taps each arm (plank)
1 wall walk (high as possible)
10 hollow rock
5 push up
3 rounds
Bench press + practice
Every 3:00 x 4
Execute 5 reps of bench press + handstand walk skills/practice
RXconditioning:
50 abmat sit ups
12 wall walk
50 abmat sit up
30 handstand push up
50 abmat sit up
100ft. handstand walk
For time
Intermediate:
50 abmat sit ups
8 wall walk (partial)
50 abmat sit up
30 handstand push up (pike from box or ground)
50 abmat sit up
30 shoulder taps (pike off bike or ground)
For time
Baseline:
20 abmat sit ups
8 inch worms
20 abmat sit up
**20 handstand push up (pike from ground)
20 abmat sit up
30 shoulder taps (pike off bike or ground)
For time
3×15 banded pull a parts
+
3x 8-10 strict ring rows
5:00 Easy bike
10 Inchworm
20 Spiderman
20 Cossack Slide Link: Cossack slide
5:00 Easy Ski
1:00 Supinate hang from bar
30 Controlled abmat sit up
20 Kettlebell Windmill ; 10 each side (light) Link: Kettlebell Windmill – YouTube
10 Turkish get ups (5 each) (light)
2 rounds for quality
Today we let the legs recover after the last few days of work. The goal is to push your bench press strength up while also spending some time practicing handstand/inverted skills while you rest. In the conditioning, the biggest challenge will be to remain in control of your upper body as your midline reaches extreme fatigue under the duress of the high volume of sit ups!