Strength
Part 1:
Complete 4 sets of 3-5 reps @ 31X1 tempo of one of the variations of handstand push up.
Part 2:
Complete 3 Sets of:
- 5-7 Push Ups (ring, pseudo planche, or regular) @ 2111
- 5-7 Strict Pull Ups (ring, bar, or ring row) @ 2011
Notes
We are working on our strict handstand push ups this month. You will begin by choosing an exercise from [this progression](https://youtu.be/2bXXccnV_hk) and completing 3 sets with a tempo on every rep.
Part 2 involves three sets of an easier push/pull exercise. Choose a push up and pull up variation that is appropriate for you.
Conditioning
With a partner, alternate full rounds and complete as many as possible in 16:00:
- 8 Dumbbell Bench Press (neutral grip)
- 8 Toes to Bar
Notes
Today’s workout is a couplet where you will alternate rounds with a partner. Partner 1 will complete 8 dumbbell bench and 8 toes to bar, then rest while partner 2 completes the same. Your score is the total number of rounds and reps completed between you and your partner.
The dumbbell bench will be completed with a neutral grip. Pronated grip means your palms are facing your toes, supinated grip would mean your palms are facing your face, so neutral grip would mean your palms are facing toward each other. Choose a weight that feels light for the first few rounds. The goal is to complete 8 reps in a row throughout the workout.
The toes to bar should be completed in 1-2 quick sets. Don’t spend more than :25 on the toes to bar. Substitute knee raises or sit ups, if needed.