Monday: 121119 (4-7)


WEEK 4: Day: 7

Skill Practice:
Handstand Pushup Practice.

Warm-up:
Core Circuit. Pick 3 exercises and do them in a circuit (10-25 reps).

3 rounds not for time:

MetCon:
4×500 Meter Row

Optional Warm-up:
1K Easy Row.
Rest for approximately 3-5 minutes.

Working Set:
4×500 Meter Row (Take 5-7 minutes rest between 500 Meter Rows).
Rest for approximately 3-5 minutes.

Optional Cool-Down:
1K Easy Row.

Post time per 500 Meter Row to comments:

Handstand Pushups Tutorial:

Friday: 121026 (1-7)


WEEK 1: Day: 7

Skill Practice:
Handstand Pushup Practice.

Warm-up:
Core Circuit. Pick 3 exercises and do them in a circuit (10-25 reps).

3 rounds not for time:

MetCon:
AMRAP 15:

10 Hand Release Pushups
10 Ground to Overhead 95/65#
10 Pullups
10 Front Squats 95/65#

Post total number of rounds to comments:

Handstand Pushup Tutorial: