Workout of the Day:
A1. Front Raise x10 / Arm
A2. Hand Stand Hold xME
A3. Bent Over DB Row x6-10
4 Rounds / Rest :90 Btw Rounds
**Use walking up the wall as a progression for HSH.
B. AMRAP 15
300m Run
10 GHD Sit Up or T2B or Hanging Knee Tucks
10 Ring Row or 5 Strict Pull Up
Competition:
10 min Row or Bike or Run
3×10 Windmill @26#
3×10 Split Squat
3×10 Bottoms Up Press
4x (30sec on/30sec off) AD 550 Watts/100 Watts
:30 Transition
4x (30sec on/30sec off) Push Ups (try for 20 every set)
2x Rest 3min Btw Sets
3 Sets for Quality
10 GHD Sit Ups
10 Hip-Back Extensons (watch videos here)
10 Glute Bridges w/BB
10 min Bike or Row or Run (time permitted)