Strength & Mobility
3-4 rounds
archer ring rows x 4-6/side @ 21×1
planche lean at wall :15-:30
seated pike ups x 10-12
Conditioning
5-4-3-2
wall walks
10-10-10-10
burpees to a target
db push press
11 minute cap
Notes
Today’s workout is 5-4-3-2 wall walks, with 10 burpees to a target and 10 dumbbell push presses each round. Your score is the time it takes to complete all of the reps.
You should be able to get 4-5 wall walks per minute. If you are significantly slower than that then you can reduce the range of motion or the amount of reps.
Choose a burpee target that is out of your reach when standing with arms extended overhead. You should be able to complete the 10 reps in about :40-:50.
Choose a moderate weight set of dumbbells that allows you to complete your sets of 10 unbroken each round.