Thursday 041018

Gymnastics Skill Work: 

Handstand Pushup: 

-Level 1: Straddle Handstand Pushup, 5x5 

-Level 2: Box L-Headstand Pushup, 5x5 

-Level 3: Strict + Kipping Handstand Pushup, 5x(1+1)x5 

Pistol: 

-Level 1: Lateral Squat, 5x5/side 

-Level 2: Shrimp Squat, 5x5/side 

-Level 3: Pistol Negative, 5 sets of 3/side with a 0:10 eccentric on each rep 


AMRAP 15:

15/10 Pushups

30 Wall Ball, 20# to 10'/14# to 9'

1:00 Rest

GEAR: 2.5


Extra Work: Assault Bike

Warm-Up:

6:00, escalating intensity every 1:30

Rest 2:00-3:00

10:00 Max Calories

Cooldown: 3:00 easy