”
A.
Three sets of:
Bulgarian Split Squat x 8-12 reps
Rest 30 seconds
60 second Handstand Hold
Rest 3 minutes
B.
“Annie”
Rounds of 50, 40, 30, 20 and 10 reps of:
Double-Unders
Anchored Sit-Ups
“
A.
Three sets of:
Bulgarian Split Squat x 8-12 reps
Rest 30 seconds
60 second Handstand Hold
Rest 3 minutes
B.
“Annie”
Rounds of 50, 40, 30, 20 and 10 reps of:
Double-Unders
Anchored Sit-Ups
“
”
A.
Three sets of:
Bulgarian Split Squat x 8-12 reps
Rest 30 seconds
60 second Handstand Hold
Rest 3 minutes
B.
“Annie”
Rounds of 50, 40, 30, 20 and 10 reps of:
Double-Unders
Anchored Sit-Ups
“
”
A.
Two sets, not for time, of:
Muscle-Ups x 4-8 reps
Strict Handstand Push-Ups x 8-12 reps
Double-Unders x 40-50 reps
B.
Four sets of:
Front Squat x 4 reps @ 70-80%
Rest 2 minutes
C.
Five sets of:
Hang Snatch x 5 reps
Rest 2-3 minutes between sets
(select loads that will challenge you to achieve all 5 reps)
D.
Four sets of:
Back Squat x 5 reps @ 70% of 1-RM
Rest 2 minutes between sets
“
A.
Two sets, not for time, of:
Muscle-Ups x 4-8 reps
Strict Handstand Push-Ups x 8-12 reps
Double-Unders x 40-50 reps
B.
Four sets of:
Front Squat x 4 reps @ 70-80%
Rest 2 minutes
C.
Five sets of:
Hang Snatch x 5 reps
Rest 2-3 minutes between sets
(select loads that will challenge you to achieve all 5 reps)
D.
Four sets of:
Back Squat x 5 reps @ 70% of 1-RM
Rest 2 minutes between sets
“