Skills & Drills
Warm-up
Skill work
2 x 30 sec Handstand holds
4 x 3 box pike pushups or HSPU
2 x 30 sec Handstand holds
4 x 3 box pike pushups or HSPU
Metcon (Time)
3 Min total plank hold for time
(Resting on forearms)
(Resting on forearms)
Metcon (AMRAP – Reps)
16 min EMOM (Score = total reps)
minute 1 12 T2B
minute 2 12 HR Push ups
minute 3 12 GHDs
minute 4 12 goblet squats 53/35
(repeat 4x)
Scale= knee raises & adjust reps as needed
RX+ = Plyo pushups to 3", 70/53 goblet squats