5 Sets
3 Wide Grip Bench Press @80-85% 1 RM Bench Press + 10 Single Arm DB Bench Press (5 Each Side)
Do a Set every 2 mins
** Score is Wide Grip Bench Press Weight
*** Score DB Weight in NOtes
1-2 Sets
1:00 Ski
5 x (:10 Handstand Hold into 1 Negative Handstand Push Up)
:15 Passive Pull Up Bar Hang
-then-
Warm Up Handstand Push Up Version
Workout Prep
1 Set at pace
4/2 Cal Ski
2 Strict Handstand Push Ups
2 Kipping Handstand Push Ups
:10 Pull Up Bar Hang
:10 Handstand Hold
Partner for Time:
30 Strict Handstand Pushups
90 Kipping Handstand Push Ups
*Pull Up Bar Hang
-Into-
120 Cal Ski
*Handstand Hold
Individual Version
For Time:
15 Strict Hand Stand Push Ups
45 Kipping Handstand Push Ups
EMOM perform 20 second Pull Up Bar Hang
-into-
60/50 Cal Ski
EMOM perform 20 second Hand stand Hold
Time Cap: 18 Mins
One Partner is working, one partner is holding. Partner must be holding in order for other partner to work. Switch as desired
Hip Halo Activation
-10 Side Step R/L
-10 Forward/Backward Walk R/L
-10 Glute Bridges
-10 Single Leg Glute Bridges
-10 Bird Dogs R/L
-10 Squats
Bench Press Prep
3 Sets
10 Prone Is, Ts, Ys (No Weight)
10 Single Arm Press (each side)