Workout of the Day 19/3/21

Warm up

5min

10 Dislocates

10 Passive/active hang

5 Wall walks

5 Push ups

Skill Work (20min)

Handstand Hold (4x max effort)

Handstand Push Up (HSPU) (4x max effort)

*Scaling options

- Plate under head

- Monkey/Pike push up

- Seated DB Press

Metcon

21/15/9

Push ups

Butterfly Sit ups

Rest 3 mins

15/12/9

Monkey/Pike Push ups

Butterfly Sit ups

Rest 3 mins

12/9/6

HSPU

Butterfly Sit ups

Cool Down

20 Dislocates

20 Scorpions

20 Twisted Cross

20s passive hang

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