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](https://youtu.be/Tb7hMSm6zr4).
Single Arm Ring Row. Just like a ring row, the more horizontal you orient yourself, the harder the ring row is.
Conditioning
Every minute on the minute for 12:00
- Minute 1 – 4 burpees + 4 Double Dumbbell devil press
- Minute 2 – 4 burpees + 8 Double Dumbbell hang squat cleans
- Minute 3 – 4 burpees + 12 Alternating Dumbbell hang snatch
Notes
Today’s workout is 12-minutes of burpees and devil press, dumbbell hang squat cleans, and hang snatch. Each minute begins with a buy in of 4 burpees, then followed by a dumbbell exercise. You will begin a new station at the top of every minute.
The burpees should never take more than :16 to complete.
The dumbbell weight will be determined by the movement that is the most challenging for you. You want to do each dumbbell movement unbroken. It should be a light-moderate weight.