Warm-Up | Performance
Two minutes Assault bike
Followed. by…
100′ Single Arm Dumbbell Overhead Walk
Single Arm Dumbbell push press x 10/arm
Push-ups x 10
Pike push ups x 10
Handstand hold x 20 -30 sec
Then…
For time:
40/30 Calories of Assault Bike
30 Strict Handstand or Pike Push-Ups
30 Alternating Dumbbell Snatches (50/35 lbs)
30 Push-Ups
30 Dumbbell Push Presses (50/35 lbs)
800 Meter Run
Rest until the running clock reaches 20:00, and REPEAT. Note times for both sets to comments.
17:48/16:34, kipping HSPUs
15:31/18:26
Dbl dbs for PP right!?!
15:57/ 13:36 (2nd round kipping HSPU)
echo bike and green band for strict hs started with 50# dbs but got 5 into the first pp set and realized that wouldn’t work so did the rest with 35# dbs. spent a ton of time on the hspu.
18:52/ 22:33 accidentally started at 20:30 so extra 30 sec rest.
Kipping HSPU
17:07 / 18:26
Rx (kipping HSPU):
1. 14:47
2. 17:46