2 sets:10 alternating Spiderman stretches10 alternating toy soldiers10 alternating plank reach-throughs2 sets::40 air squats:20 rest:40 sit-ups:20 rest
Pre-workoutEMOM 10:Build to a heavy complex:1 snatch grip deadlift1 snatch pull1 snatch1 overhead squat
- RX -For time:100 AbMat sit-ups50 overhead squats (105/155 lb)
- INTERMEDIATE -For time:100 AbMat sit-ups50 overhead squats (75/115 lb)
- BEGINNER -For time:50 AbMat sit-ups25 overhead squats (35/45 lb)
- MASTERS 55+ - For time:100 AbMat sit-ups50 overhead squats (75/115 lb)
2 sets::30 cobra stretch:30 banded shoulder stretch/side
For time:100 AbMat sit-ups75 single-arm DB overhead squats (35/50 lb)
5 sets:5 handstand push-up negatives5 single-arm dumbbell seated strict presses/arm:30 max handstand push-ups- Rest 2:00 between sets.
- Maintain no less than a 2 count on the descent of the negative. Ensure your head does not crash to the floor.- Use a dumbbell strict press load that allows you to complete unbroken reps on each arm.- You may perform strict or kipping handstand push-ups. If you are capable of performing 15 unbroken kipping reps, perform strict reps for this skill work.- Do not rest more than 10 seconds between movements.