Monday, January 7, 2019

Prep
4 Rounds
6 Dual Dumbbell Thrusters (Light to Moderate Weight)
5 Air Squats
4 Push-ups
3 Overhead Band Pull-apart & Back Pass Through

Gymnastics
4 x 30-Second Hollow Rock
Rest 1 Minute Between Rounds
4 x 3 Wall Walks w/ a 4-second Handstand Hold
Rest 1.5 Minutes Between Rounds
4 x 14 Handstand Push-up*
Rest 2 Minutes Between Rounds

*The first half of the 14 should be done with a controlled negative.Engage your core and shoulders and try to decent for 2-3 second per rep. The last 7 are regular kipping handstand push-ups.

Conditioning
40 Russian Kettlebell Swings
20 Calorie Row
40 Wall Balls
20 Calorie Row
Rest 1.5 Minutes
30 Russian Kettlebell Swings
20 Calorie Row
30 Wall Balls
20 Calorie Row
Rest 1 Minute
20 Russian Kettlebell Swings
20 Calorie Row
20 Wall Balls
20 Calorie Row
Kettlebell Weight: 70/53
Med Ball Weight: 20/14

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