10:00 AMRAP
30-second Jump Rope
10 Cossack Squats
10 Hollow Rocks
10-second Handstand Hold
5 Pike Push Ups
Strict Handstand Push-ups: Week 2
Freedom:
EMOM8:
Odd: 30-second handstand hold against wall (back against wall)
Even: 30-second max strict handstand push-ups or deficit strict handstand push-ups
Independence:
EMOM8:
Odd: 30-second handstand hold against wall (back against wall)
Even: 30-second max tricep push-ups
Liberty:
EMOM8:
Odd: 30-second handstand hold with feet or knees on a box, or a plank hold.
Even: 30-second max elevated push-ups
THEN
3 sets
12 Dumbbell Front Raises (leave 2 reps in the tank)
-rest 30sec-
30% of max set strict handstand push-ups/box handstand push-ups/push-ups from Week 1
-rest 60sec-
NOTE: if you missed the baseline test last week, do this first and then do the EMOM8.
Freedom: 1 set of max strict handstand push-ups
Independence: 1 set of max strict box handstand push-ups (note the box height used)
Liberty: 1 set of max push-ups or elevated push-ups
81-63-45-27
Double Unders
27-21-15-9
Goblet Squat (53/35)
V-Ups after each round
(KG conv: 24/16)
Time Cap 15mins
RX+
108-84-60-36
Double Unders
27-21-15-9
Goblet Squat (70/53)
20 GHDs (Or V-Ups) after each round
(KG conv: 32/24)