Tuesday, 9/29
September 28, 2020
Thursday, 10/1
September 30, 2020
Warm Up
3 Rounds
6 Spider Lunge w/ reach up
6 Dolphin Push Ups
6 Squat to Bootstrappers
6 Alt Samson Lunges
HSPU Skill (12 minutes)
2x:20-:45 Handstand Hold*+10 Prone PVC Dislocates+10 Hollow Rocks
3×2-3 HSPU Negatives**+20 Band Pull Aparts+20 Flutter Kicks
MC Prep:
1×10 Push Press (bar only)
2×5 Push Press (working up)
Met Con
For Time (16 Min Cap)
1 Round of
15 Push Press (115/80)
15 Ab Mat Sit Ups
15 Push Ups
15 Ab Mat Sit Ups
2 Rounds of
12 Push Press (115/80)
12 Ab Mat Sit Ups
12 Push Ups
12 Ab Mat Sit Ups
3 Rounds of
9 Push Press (115/80)
9 Ab Mat Sit Ups
9 Push Ups
9 Ab Mat Sit Ups
* Scale HS Hold to Pike Position Hold w/hips over shoulders (feet on box if able)
** scale Negatives to 3-5 Pike Position Push Up negatives (feet on floor, not box) or continue with static hold
