BOTH: Row 2000m AQAP tips and techniques
HANDSTANDS & MUSCLE UP’s/PROGRESSIONS 20 min EMOM (4 rounds)
Performance:
- 3-5 Hip to Bar/Rings Swings
- 3 – 5 strict Handstand Pushup
- 5-7 Low ring transitions/jumping bar transitions
- Max Free HS Hold/HS walk
- Max MU
Fitness:
- 8-10 HS Kick Ups (freestanding)
- 3 – 5 False Grip Rows/Strict PU
- Wall Climb into 30 sec HS Hold
- 3-5 Slow Dips
- 3-5 HS kick up with 3 sec lower
