January 24, 2016

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