4 Sept 18

Shoulder Press (5RM)
10 mins to set a 5RM 🙂
Handstand Push-ups (E2MO10 work on being upside down)
Different levels of focus
Wall Walks (focus on being Hollow at the top)
Hand Stand Holds (work on time upside down)
HSPUs on a Box (Try a harder level)
HSPUs (work a deeper strict HSPU/ work negatives/ learnt to kip if you can negative full depth/ work deficit)
HS Walking (try it or make it better)

Choose the level that will benefit you the MOST!!!

Metcon (AMRAP – Rounds and Reps)
AMRAP10
10 Box Jumps (24,20)
10 PERFECT Push Ups (your perfect)
10 Reverse Lunges
Extra Credit
Metcon (4 Rounds for time)
Row 4x500M w/ 2 min rest exactly between each 500M

Focus on technique 1st, consistency 2nd and speed 3rd!

Log each individual time 🙂

Play with the damper on your rower…what works best for you???

Clam Shells (3×10 each side)
See a coach

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