Wednesday, May 9, 2018

  Climbing ropes

Climbing ropes

Five rounds of:
 20 seconds of Handstand Push-ups (strict; 15's+ABMAT/10's+ABMAT)
  40 seconds of Rest
 20 seconds of Deadlifts (pick loads; no belts)
  40 seconds of Rest

Ideally, for Deadlifts pick a solid heavy load and do 5 reps per round. Don't pick a load that you can't get at least 5 reps with, but doing more than 5 is not needed, followed by

How high can you go up the ladder in 10 minutes of:
 1 Ring Dip
  30' Walking Lunges
   2 Ring Dips
    30' Walking Lunges
     3 Ring Dips
      30'...4...30'...5...

For Rx+ do Ring Muscle Ups and Overhead Walking Lunges (45/25).

Extra: Handstand & Double Under/Triple Under Drills.