Andy getting in on the bike row action on Tuesday!
Death by shuttle sprint
3 rounds of:
1 minute bike
1 minute 2-1-2 (kip/pull up/kip)
1 minute bus driver squats
Skill: handstand push up
3 rounds of
Beg: 2 wall walks, 3 pike HSPU on box, 10-20 sec HS hold
Int: 5 HS negatives, 5 HSPU w/ assistance (spotter)
Adv: 5 parallette HSPU (strict or kipping), 5 freestanding HSPU or negatives (must be a controlled lower)
21-15-9 reps for time of:
Dumbbell squat clean thrusters 20/15kg
Rest day or catch up day
5 reps hollow to tuck, with 5 second hold in hollow and 5 second hold in tuck, straight into
Rest as required between rounds.