Perform the following sequence for MAX DEPTH:
20 second Handstand Hold
2 (Ladies) / 4 (Guys) STRICT Handstand Push Ups (Perform NEGATIVES as a scale)
4 (Ladies) / 6 (Guys) KIPPING Handstand Push Ups
5 total rounds... This only counts if your do everything WITHOUT falling off the wall...
Use plates/AbMats/parallettes AND boxes to scale or increase difficulty, as needed...
20 minutes total for this section
Let's start prepping for the BFB fundraiser next Tuesday... Still lots of room to sign up!
REVERSE Tabata Mash Up...
Working for 20 seconds & resting for 40 seconds ALTERNATE between the following two movements for 12 total minutes (6 rounds per movement)
#1 - Power Cleans (93#/135#)(Use around 60% of your best PUSH PRESS/JERK 1RM to scale)
#2 - Shoulder to Overhead (93#/135#)(This will be the same weight as you use on the Cleans)
Looking for between 6-10 reps or more EVERY round on this one... Move fast and move smart!
POST YOUR DEPTH FOR THE HSPUS AND YOUR TOTAL REPS OF CLEANS AND SHOULDER TO OVERHEAD FROM THE WORKOUT TO COMMENTS