09/09/2019

09/09/2019

WARM-UP

A) 20 seconds work/10 seconds Rest x 12 rounds

Handstand Hold
Burpees
Sit-Up
Shuttle run

– 3 rounds each

B) 2 rounds:

60 seconds Plank Hold
30 seconds Bar Hang
30 seconds rest

STRENGTH

A. Seated Dumbbell Press

10 X4

B. Rope Climbs

7 Minute Clock. Work on a challenging variation of the rope climb, rest as needed until 7-minute clock is complete.

WORKOUT

20 Minutes AMRAP:

10 Handstand Push-Ups
20 Burpees
40 Double-Unders

On minutes 5:00, 10:00, 15:00, 20:00
Perform 500M Row