Warm-up

Skills: Week 1

For the next six Mondays, you’ll be working on these 3 skills. It’s important that you take note and remember how many reps you get in the 60sec test of each movement. If you do not have strict handstand push-ups, pick a variation that gets you at least 12-15 reps.

Complete as Many Reps Possible in 60sec of each movement:
Strict Handstand Push-ups
Rest 60sec
Weighted, Drag, or Regular Rope Double-unders (no singles allowed, practice Dubs!)
Rest 60sec
Toes to Bar

Rest 2min, followed by…

Every Minute on the Minute x 12min (4 sets):
Station 1: Strict Handstand Push Ups x 30% of Max Reps
Station 2: Double-under Variation x 50% of Max Reps
Station 3: Toes to Bar x 30% of Max Reps

Strength Finisher:

Every Minute on the Minute x 9min

1- 5 Diamond Push-ups + 20-25 Banded Triceps Press Downs

2- Ring Row or Ring Pull-up x 8-10 reps Make these as difficult as possible

3- 20 Large Flutter Kicks + 10-20sec Hollow Hold