WARMUP:
2:00 Burpees
Then…
3 Rounds
:30 Plank Hold
:30 Alternating Reaching Hands Plank Holds
:25 R / :25 L Cpt Morgan With Vertical Support
10 R/L Single Arm Dumbbell Press
10 R/L Goblet Front Hold Lateral Lunges
STRENGTH/SKILL:
Handstand Push Ups Skill Work
A. 8 Tempo Seated Dumbbell Press (3,0,1) (3 counts down, EXPLODE UP, hold pressed out for 1 count) (AHAP) (start in the fully extended/locked out position with head poking through dumbbells)
B. :30 Handstand Hold (push your head through as you lock out your arms; it will give you more ‘lock-out power’) (scale up by trying to take heels off the wall)
C. 10 Erg Roll Outs
WOD:
TABATA TIME!
4 Min AMRAP (:20 on/:10 off)
Round #1
Double Unders
Ab Mat Sit-Ups
Rest 1:00
Round #2
KB Swings (athlete’s choice)
Single Arm KB Push Press (same weight as KBS)
Rest 1:00
Round #3
Alternating Weighted Reverse Lunges (use KB from round #2)
Burpees