4/12/18

11
Apr

4/12/18

LIFT
3 rounds:
EMOM for 12 minutes perform
Minute 1
10  reps Low amplitude arch hollow on bar
Minute 2
6-8 reps Beginner HEADstand weight transfer drill
Minute 3
6-8 Candlestick roll-up
Rest 1 minute

4  rounds:
1) 5 TTB (hold your toes to the bar at the top 5 seconds each rep)
2) 5 HSPU ( strict if able and hold the handstand 6 seconds at the top of each rep)
1rd every 3 min
CONDITIONING
Row Conditioning (25min time cap)
1 x 750m Row
2 x 500m Row
4 x 250m Row
2 x 600m Row
1 x 750m Row
Equal Work/Rest

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