30 Apr 19

Hand Stand Holds (HS Review and Hold work 5 – 10 mins)
Handstand Push-ups (EMOM5)
HSPU Review and technique work –
up to 5 reps or go to a harder level
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
12 min time cap
Extra Credit
10 Min Sprint Interval (Distance)
1 min warm up then
8 rounds of :30 sec quick walk/ jog/ run/ sprint (goal is run/ sprint) CONSISTENT PACE then recover
At least 10 mins total with walking/ recovery
Shoulder Press (SP 8@65% 8@70% 6@80% 6@85%)

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