Tuesday October 23, 2018 - Upside down Cardio

October 23, 2018

 

Warmup

:10 HARD

:20 EASY x4 Row

3 Rounds

100ft Mixed Overhead Carry

5 YTW per position

 

M1) Push Press

 

4 Waves :

6-4-2 Build

 

M2) Handstand Push Up Work

 

12 Min Clock / AMRAP

For Quality NOT Speed or Rounds

 

Option A:

1-3 Strict HSPU

100ft Mixed Overhead Carry

6-8 HSPU

 

Option B:

:20 HS Hold

100ft Mixed Overhead carry

4-5 HSPU Negative

 

Option C:

:20 Front Lean and Rest on Rings

100ft Mixed Overhead Carry

4-6 Pike Push Up

 

M3) 6 Min AMRAP

 

50 DU/150 SU

6 Burpee

 

Extra Credit:

 

4 Sets:

10 Barbell Drag Curl

10 Barbell Skull Crusher

10 Ring Row

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