Strength
Handstand push ups (aka – get inverted)
15 Minutes Practice
Goal 4-5 Working Sets of Strict HSPU or Scale
Workout
12 min AMRAP
12 Toes to bar
8 Dbl KB thruster – 35/26
10/7 cal bike
**Ending the work week with some pressing – bodyweight and double kettelbell.
Shoulders/upper body a little sore from Thursday’s workout? Hit up the CrossOver Symmetry bands to warm up or even get in some rolling of the lats. I’ll post some other shoulder/Tspine warm ups in the Instagram Stories in the morning. But we want you to be mobile. Yes, this is listed under strength, but this is also gymnastics skill work. And if you can’t move properly, you won’t be able to execute the movement properly.
Workout is a quick little ditty that will get spicy fast. Push yourself to get those bike calories completed under 45 seconds. If you’re still working on toes to bar, string together sets of 3,4, or 6 each round. And those thrusters should be explosive at this weight. There’s no place to rest in this workout.
Daily Listen
Holst Second Suite for Military Band in F Major