Tuesday, 1 October 2024

Strict Handstand Push-ups:

EMOM 10:

Odd Minute:

Freedom: :30 Deficit Strict HSPU [45/25 plates]

Independence: :30 Deficit Strict Box HSPU [45/25 plates]

Liberty: :30 Pike HSPU or Push Ups

Even Minute:

Freedom: :30 Handstand Hold [freestanding or belly to wall]

Independence: :30 Handstand Hold [back to wall]

Liberty: :30 Box Handstand Hold or High Plank Hold

Conditioning:

2 RFT:

20/16 Calorie Row

20/16 Calorie Air Bike

- Rest 1:1

2 RFT:

15/12 Calorie Row

15/12 Calorie Air Bike

- Rest 1:1

2 RFT:

10/8 Calorie Row

10/8 Calorie Air Bike