Friday, 20 September 2024

Strict Handstand Pull-up Work:

EMOM 10:

Odd Minute:

Freedom: 20 Handstand Shoulder Taps (right/left = 2 taps) - belly to wall

Independence: 16 Box Handstand Shoulder Taps (right/left = 2 taps)

Liberty: 20 High Plank Shoulder Taps (right/left = 2 taps)

Even Minute:

Freedom: :30 Max Effort Ring Push Ups (belly parallel to the ground)

Independence: :30 Max Effort Ring Push Ups (with rings walked forward, to be at an incline)

Liberty: :30 Max Effort Elevated Push Ups (Elevate hands to a box/bench)

Conditioning:

3 RFT:

100 Double Unders

30 V-Ups

5 Wall Walks