1.10.18

Strength/Skill
90sec: 30 sec x 4
1. Strict Pull-ups/Ring Rows/Negatives
2. Handstand Hold

* 1 min. Rest

90sec: 30sec x 4
1. Strict Toes to bar/leg lifts/knee raises
2. Hollow hold


Conditioning
AMRAP 12
12 push ups
9 Shoulder to OH (95/65#)
6 BMU / jumping bar mu / C2B /Pull-ups

*Optional Finisher
20 Wtd. Abmat sit-ups
1min. plank hold


workout of the dayRebecca Koch