0500 and 1130 at Fredricks Gym
So duty calls for a lot of us. We have one of those PT tests on Tuesday. So I am sure several of us aren’t going to be going all out on this glory but have no fear! The workouts for Tuesday and Wednesday will make up for it.
Today we are starting one month of Handstand Push Up prep. So prepare yourself for being upside down…a lot.
Remember to be patient with us as we (coaches) are figuring out this program right along with you!
Complete as many rounds as possible in 5 mins of:
12 Ball Slams
9 Medicine Ball Cleans
6 Wall Balls
Wrist mobility 1 min
Chest to Floor Stretch 1 min
Prone Dislocates x20
Prone Benind-the-Neck Press x20
Max Set of HSPUs
5 rounds for time of:
12 Dumbbell Deadlifts, 45/35 lbs
9 Dumbbell Hang Squat Cleans, 45/35 lbs
6 Dumbbell Push Jerks, 45/35 lbs
METCON 2 (Optional):
Complete as many rounds as possible in 12 mins of:
15 GHD Sit-ups
50 Double Unders
The only person going RX on this from the 1130 crew should be Nick. GHDs will wreck your soul if you haven’t kept at them. I am not doing this because of the PT Test.
20 Iron Crosses
Pigeon Stretch, 2 mins
Frog Stretch, 1 min