Wednesday, 9/30

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