February 15, 2020 – LIVE.PERFORM.COMPETE

February 15, 2020 – LIVE.PERFORM.COMPETE

LIVE

A. Blood Flow

As Many Rounds and Reps as possible in 16 minutes:
1 Wall Walk
9 Kettlebell Swings @ 24/16 kg
54 Single Unders

PERFORM

A. Blood Flow

As Many Rounds and Reps as possible in 16 minutes:
5/3 Handstand Push-Ups
9 Kettlebell Swings @ 28/20 kg
27 Double-Unders

COMPETE

A. Blood Flow

As Many Rounds and Reps as possible in 16 minutes:
5 Handstand Push-Ups
9 Kettlebell Swings @ 32/24 kg
27 Double-Unders

B. Alternating Sets: Strict Ring Dip, Strict Knees to Elbows, Band Pull Apart, GHD Hollow Body Hold

3 sets of:
B1. 6-8 Strict Ring Dips (3010 tempo)No restB2. 6-8 Strict Knees to Elbows (2010 tempo)No restB3. 10-15 Band Pull ApartsNo restB4. GHD Hollow Body Hold for 30-45 secondsRest 2 minutes

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