Complete as many rounds as possible in 15 mins of:
15 Dumbbell Push Press, 50/35 lbs
9 Front Squats, 185/125 lbs
45 Double Unders
Goal: 4 + Rounds
The crux of this workout will surprisingly be the toes to bar for many of us. This means that breaking the reps up early on would be a smart decision. The dumbbell push press is reasonable weight and you should be able to get to your set of 15 in no more than two sets on any round. Front squat comes from the floor. Loading should be something you can do nine confidently with while you’re fresh, as you get fatigued no more than two sets. Work for smooth and quick double unders relaxing your shoulders and grip.
Wall Facing Handstand Hold, accumulate 3 mins
Every time you break complete:
Hollow Rock, 20 secs
*No more than 6 breaks.
Accessory work today will get you inverted working on both shoulder stability and the midline. Accumulate 3-minutes in a wall-facing handstand hold. Focus on keeping your midline down and braced, avoiding overextension. We want to see you in a stacked position keeping your hips just over your shoulders and shoulders just over both wrists and elbows. Each time you break, you will do 20 seconds of hollow rocks. Modify the handstand hold to a pike hold, a pike hold off of a box, or a double dumbbell overhead hold as needed for the same amount of time.
Post Work 1x:
1-2min per side Couch Stretch
1-2min per side Banded Lat Stretch