Prehab
2 Rounds:
20 Calorie Row
:30 Handstand Hold
scale-pike pos on soft box/ plank shoulder taps(25)
15 Kip Swings(bar hollow rock)
MetCon
3 Rounds, Each for Time:
40/32 Calorie Row
30 Toes to Bar
20 Strict Handstand Push Ups
10 Muscle Cleans (155/105#)
Scale:
Rest 3 Minutes between rounds
*You can alternate rounds with a partner OR Rest 3-4 minutes after each round. Muscle Cleans should be singles.
Scaling Options:
Toes to Bar 🡪 V-Ups
Strict HSPU 🡪 Kipping HSPU 🡪 Push Ups