Smile it's FRIDAY! Strength Today we are going to go through 3 different exercises 4 times through. Make sure you focus on PERFECT positioning rather then load here. The ring rows can be as hard/easy as you want to make them by going more horzontal. Only add weight to the planks if you are able to keep a neutral spine!
A.1: 90 Degree Box Handstand Walk (4 x 180 Degrees/Side, Rest 1 Minute) A.2: Ring Rows (4 x 8-10 reps, Rest 30 Seconds; 20X2 Tempo) A.3: Plank Hold (forearms) (4 x :45, Rest 1 Minute) Reps= seconds
Metcon For this workout today, I want to you to scale the C2B pull-ups to a version of a pull-up you can hit 6-8 reps consistently. For the HSPU the scale will be a decreased ROM with more abmats or your wall -facing HSPU progression. Metcon (Time) For Time: 800m Run 21 Handstand Push-ups 21 C2B Pull-up 400m Run 15 Handstand Push-ups 15 C2B Pull-up 200m Run 9 Handstand Push-ups 9 C2B Pull-up
Extra Work No extra today