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A. Handstand push-up practice:

  • Two minutes of bent arm bear crawl (high hips) – aim for controlled movement, and keep the elbows in. Bend the knees if your flexibility limits your hip height. Rest as needed.
  • Every minute on the minute for 10 rounds: 1-5 handstand push-ups OR 1-2 negatives OR piked push-ups OR seated DB presses.

B. With a partner, for time, with a 20 minute cap:

100 power snatches (65/45 or scale as needed)

100 calorie bike

100 pull-ups or ring rows

100 calorie row

100 push-ups.

One person works at a time. Partition work as needed. If needed, swap the position of the row and bike within the workout to accommodate larger classes.