General Warm -Up
Two Rounds
400 m Ski
Alternating Single Arm Fly Stretch x 12
5 Push Ups with a 5 second descent
10 Ring Rows
Then….
“Ninja”
Five rounds for time:
20 Double-Unders
15 Pull-Ups
10 Burpees
5 Strict Handstand Push-Ups
B.
Twelve (12) sets of:
20 Second Ring Support Hold
Rest 20 Seconds
20 Second Ring Dip Receiving Hold
Rest 20 Seconds
This portion will take 16 minutes. Try to hold for the full 20 second periods, but if you come down early, just rest and stay on schedule for the upcoming work intervals.
19:24 green band for hspu
B. by rd 3 10 sec per hold
A. 15:47 rx
B. Ok
10:28
B Done
11:25 Rx
Kept an even pace and did every movement block unbroken except for the last shspu, had to break at 4 and take a breath for the last rep
A. 21:04- hspu weren’t going well, so I switched to pike in the 2nd round.
B. That was brutal. I didn’t have any rings, so did mine on a dip bar.
13:30
DB strict press 25lb instead of handstand push ups
A.
16:27 (Kipping HSPU)