STRENGTH
1a) DB Neutral Grip Bench Press: 2/4 x 8. Rest 30s.
1b) Ring Rows w. rotation: 2/4 x 12. Rest 30s.
METCON
EMOM 12:
ODD Minutes: Handstand Push-up Volume Accumulation or Practice
EVEN Minutes: Double Unders Volume Accumulation or Practice
*Score = total reps of HSPU
Beginner:
ODD Minutes: Handstand Progression
Even Minutes: 40 Single Unders
Then once EMOM is complete,
Not for time:
21-15-9
Push-ups (or Box Push-ups)
DB Hammer Curls
*Athlete choice of DB weight