Strength
Handstand push up
3-4 sets of 3-5 reps at 31×1
*Do 6-8 challenging ring rows between sets
Notes
These should be done at a harder variation than last month. You can also perform slow negatives at a harder variation if that is necessary. For negatives do 1-2 reps at a time as slow as possible
Conditioning
3 sets
10 dumbbell snatch
50 ft single arm overhead walking lunge
15-18 calories
Rest 2:00
Notes
The workout today is three sets of dumbbell snatch, single arm overhead walking lunge, and calories. You will rest 2:00 after each round. Your score is your slowest round.
The dumbbell snatch should be moderately heavy, and aim to complete the reps unbroken.
The single arm overhead walking lunges will be completed with your dumbbell. You will complete 25 feet with your right hand, and the next 25 feet with your left hand. If you cannot maintain a safe overhead position, you will complete your lunges as single arm front rack instead.
The calories should take no longer than about 1:10 or so. These can be done at a higher intensity since you will be resting for two minutes after.