For time:
30 Toes-to-bars
25 Dumbbell Push Press, 50/35 lbs
5 Rope Climbs
25 Dumbbell Push Press, 50/35 lbs
30 Toes-to-bars
Allow 18 min for this workout
MODIFICATIONS
TOES TO BAR
-Reduce Reps
-Knees To Chest
-2x AbMat Sit-Ups
DUMBBELL PUSH PRESS
-Reduce Reps
-Reduce Load
-Single Dumbbell
ROPE CLIMBS
-Reduce Reps
-Reduce Height
-Lay To Stand
-20 Strict Pull Ups
Every 2 mins for 18 mins, alternating between:
10 Tempo Ring Rows
Wall Facing Handstand Hold, 45 secs
Hollow Hold, 45 secs
Ring Row Tempo 2111
Pronated Grip
Press down on the rings to activate lats
Maintain hollow body position
:01 sec up, :01 pause rings to chest, :02 negative, :01 in between reps
Wall Facing Handstand Hold Accumulate :45-:60
Nose and toes against wall
May modify into elevated handstand hold (still keeping hollow position) or plank hold if unable to accumulate :45 in 2 sets
Hollow Hold Accumulate :45-:60
May modify into hands down, 1 knee bent or , tuck hold if unable to accumulate :45 in 2 sets
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