11 Feb, 2022
2.11.22
Metcon
200m Run
2 mins Bench T-Spine Stretch
Then complete 2-3 sets of:
30 sec Inchworms
30 sec Handstand Hold
30 sec Banded Pull Apart
1 min Handstand Shoulder Taps or Kipping Work
2 mins Bench T-Spine Stretch
Then complete 2-3 sets of:
30 sec Inchworms
30 sec Handstand Hold
30 sec Banded Pull Apart
1 min Handstand Shoulder Taps or Kipping Work
Strict Handstand Push Ups (Complete AMRAP x 5 mins)
Perform the HSPU using a strict movement standard without any kip.
If you cannot do Strict HSPUs, use a scaled variation that you can perform at least 5 reps unbroken
Death by Burpee Box Jump Overs (AMRAP – Rounds and Reps)
Perfom 1 Burpee Box Jump Over in the first minute. Increase the number of reps by 1 every minute until you cannot complete the required number of reps within the minute.
Max = 18 reps!
Metcon
In the remaining time complete 2-3 sets of:
6/side Barbell Back Rack Rear Foot Elevated Split Squats
Rest 45 secs
45 secs/side Side Plank
Rest 2 mins
6/side Barbell Back Rack Rear Foot Elevated Split Squats
Rest 45 secs
45 secs/side Side Plank
Rest 2 mins
Metcon
Optional Extra Work
AMRAP x 6 mins:
10 T2B
30 DUs / 60 Singles
Complete 3 sets of:
12 DB Prone Trap Raises
15/side DB Seated External Rotations
Rest 90 secs
