Handstand push-ups tech
+
10-minutes @75-80%, for quality:
1-2-3-4-etc. reps ascending
Unbroken handstand push-ups
Kettlebell swings
Abmat sit-ups
*Start with 1 rep of each exercise and add 1 rep every round until your reach a difficulty of 75-80% and finish the AMRAP at that number.
*Compare to Oct. 6
3 minutes on, 3 minutes off x4 sets:
1. Calories
2. 7 wallballs, 7 burpees
:30/:30 x 32DB press Plank hold DB row Copenhagen R Copenhagen L DB skull crusher DB russian twist DB delt fly
10 min stretching 30 min amrap 400m run20 Ring row 30 pushups40 sit ups50 air squats Rest 2 min in between rounds
Skill: Bar muscle-ups AMRAP in 20 minutes, for quality:1-5 bar muscle-ups or progression100m jog10 wallballs100m jog60s skipping practice
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