A. HSPU
Beginners: Downward Dogs, Find your 1RM, add some height and do 2-3 reps x 5 sets.
You are beginner if you cannot hold a handstand for 20 sec against the wall.
Intermediate and Advanced: Find your 1RM, add some height and do 2-3 reps x 3 sets; rest 2 min. Use parallettes or plates if you are hitting the floor.
C. 12 x Alternating KB Cleans 35/50 lbs (6 per arm and you hold both KB at once)
15 thrusters with KB 35/50 lbs Use same weight as KB cleans
3 Rounds for Time
Rest 10 min.
D. 25 x KB Swings 35/50 lbs
15 burpees
3 Rounds for Time
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