Monday Fitness Frenzy

Strength Today we are going to do two seperate strengths. For each one I want you to keep the same weight for all working sets. If you were here last week try to use the same weight. A: Bent Over Row (4x12 tempo 20X2) Each set begins every 2 minutes. B: Tall Kneeling Arnold Press (3x15 tempo 30X1) Each set begins every 2 minutes. Metcon The handstand push-ups should be a challenge here. I am thinking 3-4 sets for each set. If you are a HSPU ninja, try for strict on these. If you are unable to do a HSPU variations I want you to do dumbbell push press to keep the speed high. The weight should be challenging for them. Metcon (Time) For Time:

42-30-18

Handstand Push-ups

Calorie Row Accessory Work 4 Rounds

Ring dip x 12, Tempo 20x2

rest 30 seconds

Batwing hold x 40 seconds

rest 1 minute A.1: Ring Dip (4x12 tempo 20X2) #workoutoftheday