Tuesday, 13 January 2026

Conditioning:

4 sets for time (each set):

25/20 Calorie Echo Bike

75 Double Unders

15 Dumbbell Push Press (50s/35s)

- Rest 2 mins between sets

Gymnastics: Handstand Push Ups

Level 1:

EMOM 9:

Min 1: 12 Double DB Seated Strict Press with legs extended

Min 2: :20-:30 sec Double DB Overhead Hold with legs extended

Min 3: Rest

Level 2:

EMOM 9:

Min 1: AMRAP unbroken Pike on Box Strict HSPUs (20 sec cap)

Min 2: 4 Strict HSPUs with 4 sec negative (lowering from extension to the floor)

Min 3: Rest

Level 3:

EMOM 9:

Min 1: AMRAP Strict HSPUs to floor in :30

Min 2: AMRAP unbroken Strict HSPUs to 2" riser in :30

Min 3: Rest