Strength
3 Sets
- 4-6/side Shoulder taps in a plank, pike or handstand
- 3-5 Sternum Chin Ups @ 21X1
3 Sets
- 4-6 Handstand Shoulder Rocks (handstand or box)
- 3-5/arm Single Arm Ring Row
Notes
Our strength today is two parts. First, you will alternate between handstand shoulder touches and sternum chin ups. When you have completed 3 sets of those two exercises, you will move on to alternating between handstand shoulder rock and single arm ring rows for 3 sets.
Shoulder touches. In order to perform these back to wall and still maintain a good handstand position, your hands must be close the wall and shoulders open. If you cannot hold a good handstand position back to wall, perform these with your chest facing the wall. You may also perform these in a pike position with your feet on a box or in a plank position.
Sternum Chin Up. The hardest part is getting your sternum to touch the bar. If you cannot, place your feet on a box and give yourself a spot.
Handstand Shoulder Rocks. If you struggle to keep a tight lower body and isolate the movement to the shoulders, perform these in a pike position on the box.
Single Arm Ring Row. Just like a ring row, the more horizontal you orient yourself, the harder the ring row is.
Conditioning
2 Rounds for time
- 30-40 Calories
- 40 Pull Ups
Rest 3:00 between rounds
17:00 time cap (including rest)
Notes
Our workout today is a couplet of calories and pull ups. You will complete 30-40 calories and 40 pull ups, then rest 3 minutes and complete another round. Your score is the time to complete the 2 rounds including the 3-minutes of rest between rounds.
The calories should not take longer 3-minutes. Adjust the target number if that cannot be completed sustainably.
Aim to complete the pull ups in no more than 5 sets. If you cannot maintain sets of 8, consider lowering the total number of pull ups or substitute banded pull ups or jumping pull ups.