A: Warm Up
00:00-7:00 Run 800m loop With remaining time, slow AMRAP 10 Scorpions 10 Iron Crosses 07:00-12:00 Roll lats 60s each side 20 Thoracic Ext and Rotations (10/10) 10 Band Passes 10 Band Pull Aparts 3 Wall Walks 10:00-25:00 Handstand development Beginners: A. 5x5 Negatives or 6x8 Seated L-sit DB presses B. Plank Hold 2 minutes Intermediate: A. 5x5 Band Assisted or to 1 Ab-mat B. Plank Hold 2 minutes (weighted if able) Advanced: A. 5x5 strict HSPU to deficit if able B. 2 minute weighed plank hold. B: Metcon (AMRAP - Rounds and Reps) With a partner: 10 Minute AMRAP: 5 Rope Climbs 25 Thrusters @ 95/65 Scale as needed. Rest 3 minutes before C C: Metcon (AMRAP - Rounds and Reps) 10 Minute AMRAP: 8 HSPU 30 Cal Row (15/15) Scale to 16 pushups if needed
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July 2020
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