Warm-up
- 2 Rounds
- 1:00 Bike, Row or Ski
- 10 Step Ups each leg
- 10 Hollow Rocks
- 10 Single DB Strict Press (light)
Quality
- 4 rounds for quality of:
- 8 L/8 R Box Pistols
- 10 Seated Double Dumbbell Strict Press, pick load
- 12 Parallette Shoot Throughs
Add a plate for the pistols to help with balance and work on controlling the way down and coming up fast from the bottom.
METCON
- For time:
- 30 Double Unders
- Handstand Walk, 30 ft
- 10 Pull-ups
- 30 Double Unders
- Handstand Walk, 30 ft
- 12 Pull-ups
- 30 Double Unders
- Handstand Walk, 30 ft
- 14 Pull-ups
- 30 Double Unders
- Handstand Walk, 30 ft
- 16 Pull-ups
- 30 Double Unders
- Handstand Walk, 30 ft
- 18 Pull-ups
- 30 Double Unders
- Handstand Walk, 30 ft
- 20 Pull-ups
Scaling Options: Scale to 30 seconds of max DUs or 75 Single Unders. 10 V-Ups as a sub for hsw today if you really want you could also do 2 wall walks. Focus on pull ups today a good sub could be jumping pull ups or kipping pull ups with a band if needed.
