Warm-Up:
3 Rounds
Wall Climb - 2
30" Box Jump - 10
Skill:
Hold for Max Time Each
Handstand Extended Hold - 3x1
Met-Con:
For Time
DU - 100
Run 560 meter
155 lb Bench Press - 30
Run 560 meter
75 lb Shoulder Press - 30
Run 560 meter
Incline Pushups - 30
Run 560 meter
DU - 100
Assistance:
DB Lateral Raises - 2x12-15
Front Raises - 2x12-15
Tate Press - 2x8-10
DB Kickbacks - 2x12-15
Notes:
Handstand Extended Holds - hold the extended handstand position against a wall for as long as you can. Record your time for each set.
Handstand Holds: 50 sec, 37 sec, 36 sec
ReplyDeleteMet-Con: 19 min 12 sec
DB Lateral Raises: 40x12,12
Front Raises: 45 lb plate x15,15x12
Tate Press: 40x12, 50x12
DB Kickback: 40x20,20