07.30.2018

Warm up:

(3 rounds, CAP 15:00)
10 Dowel passovers
2 lengths Bear crawl
2 lengths Samson lunges (stretch OH)
3/side light Turkish get up

Strength:

Kipping HSPU: (20:00)

5:00 work on Headstand (tripod position, work on balance)
Then:

4 sets of max kipping handstand push up. If more than 12, use a deficit!

Rest aprox. 2 minutes between sets

Conditioning:

AMRAP 10:00
5 DB thrusters single arm Left (AHAP)
5 DB thrusters single arm Right (AHAP)
2 Wall climbs
10 KB Swings (AHAP)

Recovery:

1. T spine smash; 4:00
2. Couch stretch; 2:00/