Warm-Up | Performance & Fitness
Three sets of:
200 Meter Run
Scap Pull-up x 10 reps
Dive Bomber Push-up x 5 reps
Followed by…
Two sets of:
Piked Handstand Push-Up x 6-8 reps
Hollow Hold x 30 seconds
Then…
Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:
3 Strict Handstand Push-Ups
6 Strict Pull-Ups
9 Goblet Squats (32/24 kg)
12 Push-Ups
15/10 Calories of Assault Bike
Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 goblet squats, Partner B does 12 push-ups, Partner A does 15 calories of Assault Bike, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.
Rx solo 5 rounds 22:20
9+11 solo
6 + 12
With rower and 28kg kettle bell
All else Rx
I did this solo with a 40 lb weighted vest.
Pike pushups instead of hspu.
Cals done on rower
15 cals short of 6 rounds.
9+12 Rx solo
7 rounds (row)