Tuesday's Fitness Fest

Skill

AMRAP 8 for skill (Don't rush through the movements, focus on solid positioning throughout) Kick to handstand or Press to wall x 3-4 reps Arch up to Push-up x 5-7 (hollow at the top of push-up) Bar Kipping with 1/4 pull x 5-7

Strength

A.1: Kipping Pull-ups (3x 6-10)

-Use the hardest variation possible -Butterfly if you can do kipping pull-ups; if 10 butterfly is easy increase reps where you come close to failure (try to keep the same number of reps each set

A.2: Kipping Handstand Push-up (3x6-10)

- Do 3-6 strict hspu if you can't kip -Perform wall facing hspu variation as a scale

Metcon (AMRAP - Rounds and Reps)

22 minute Partner Workout: 40 Renegade Rows (20/arm) 50 V-ups 60 Calorie Row *1 partner works at a time, reps split evenly between partners

Extra Work

a: Turkish Get Up (3x2/side)

b: Handstand Wall Floats (3x5 floats)

*5 second float each time

c: Ring Dips (3x6)

*1 second pause at the top and bottom of each rep

#workoutoftheday