Monday 30.04.18

a. EMOM 10 minutes:

L-Sit, 10-20 seconds

-Use rings (rx) or boxes (scaled)

You may also scale the range of motion, go high knees or feet not quite to L position. Pick an option you will hold WELL for AT LEAST 10 seconds

b. 3 rounds for time:

25 Strict pull-ups

25 Strict handstand push-ups

Scale: Band (25 reps) or jump-assisted pull-up (15 reps)

Reduced range (abmat/s) hspu or pike push-up

TEENS

a. EMOM 10 minutes:

L-Sit, 10-20 seconds

-Use rings (rx) or boxes (scaled)

You may also scale the range of motion, go high knees or feet not quite to L position. Pick an option you will hold WELL for AT LEAST 10 seconds

b. 15 minute AMRAP:

Max reps pull-ups

Max reps handstand push-ups

200m run

-For the pull-ups use any style or ring row. Once you fail pull-ups move to hspu. To scale reduce the range of motion or work a pike push-up. Once you fail complete a 200m run (or row 300m) Score your total reps.

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