Work on Skill for 15 minutes:
> go into a handstand position against the wall
> try to control the negative on the way down (use abmat and plates to scale ROM)
> be explosive with your hips on the way up
Advanced:
EMOM‘14
1. x kipping HSPU
2. x explosive high Boxjumps
3 Sets of:
4-6 Strict press to back rack to front
15-20 side delt raises
20-30 sec torture plank
Emom 30 (6 sets)
1. 4-8 C2B pullups
2. 8-16 DB hang powercleans (2x22,5/15)
3. 4-8 burpees boxjumps (24"/20)
4. 8-16 DB pushpress (2x22,5/15)
5. Rest
Pick a number that feels moderate in difficulty and hold it to the end! Rather start too slow and go up after 2 sets than to over pace yourself!!