Tuesday 281117

Handstand Pushup Development

15:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency: 

1) Strict Deficit Handstand Pushup
2) Strict Handstand Pushup
3) Handstand Negative to Headstand
4) Box L Headstand Pushup
5) Box L Headstand Pushup Negativ 


Assault Bike or Row

Warm-Up: 
3x1:00 Moderate Effort, alternating with partner(s) 

2:00-3:00 Rest 

Every 5:00 x 4: 
20/15 Calories Max Effort 

Every set should be an all out sprint.


Extra Work: Rope Climb

12/9 For Time, 15' Ascent 

TIMECAP: 10:00