December 8, 2016

A. Warm Up

1 Minute Jumping rope
2 Lap run
30 Jumping Jacks 
20 PVC OHS
20 PVC OH lunges
20 PVC pass overs
20 Situps 

Then Handstand Skill work: 
Advanced: 
3x30s Handstand Hold against wall or free standing 
3x30 Hollow Rocks 
5x5 HSPU (Strict or Kipping) 

Intermediate: 
3x20s Handstand Hold
3x20 Hollow rocks 
5x5 Negative HSPU 

Scaled
3x20s Handstand hold against wall as high as able
3x20 situps or scaled hollow rocks 
5x5 Piked pushups 

B1. Front rack Lunge (4 x 8 each side)
With kettle bell Rest 45s before part B2

B2. Single Arm DB Row (4 x 8 each side)
Start a new set every 3-4 minutes for 4 sets total. 

C. Metcon (5 Rounds For Time)

5 Sets each for time: 
Run 400m loop
15 DB thrusters 

No weight requirement here. Go as heavy as able but no more than 3 breaks. DO NOT DROP DUMBBELLS! Automatic 20 burpee penalty. 
Rest about 90s-120s between rounds.