Friday 240818

EMOM 18: 

4-6 Reps of one of the following, ranked 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 Negative


As Far As Possible in 9 Minutes: 

1 Handstand Pushup 

2 Goblet Reverse Lunges, 50#/35# 

2 Handstand Pushups 

4 Goblet Reverse Lunges 

3 Handstand Pushups 

6 Goblet Reverse Lunges 

4 Handstand Pushups 

8 Goblet Reverse Lunges etc 

GEAR: 2.5 


Extra Work: Prehab Circuit 3

EMOM 12, alternating: 

a) Bike 0:45 @ 6 

b) 10 Alternating Kettlebell Z Press (5/side) 

c) Triplanar Pigeon, 0:10/position 

d) 16 Cossack Squats, alternating