Workout of the Day

Fitness

A. Three sets of:
30 second Wall Facing Handstand
5-10 second L-Sit
Rest 1 minute

B.  10 minutes of  - Handstand Walking Practice

C. Every minute, on the minute, for 15 minutes:
Minute 1 – 45 sec Bear Crawl (distance)
Minute 2 – 45 sec DB Overhead Carry
Minute 3 – 45 sec Plank
*Weight plank as necessary. 

 

Competition

A. Bench Press, build to a Heavy Single; rest as needed

B. Strict Muscle-Ups, 5 sets of 1-5 reps; rest 3 minutes

C. Every minute, on the minute, for 15 minutes:
Minute 1 – 45 seconds of Handstand Walk
Minute 2 – 45 seconds of DB Push Press (45/30lbs)
Minute 3 – 15 Toes-to-Bar

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