Thursday 4.17.14

Buy in: Tripod tuck up to headstand. 15 reps: dumbbell curl and press, ball slams, kb swings, ring rows, handstand push ups.

For time

20 meters Handstand walk

20 Pistols

20 Ring Dips

20 King Deadlifts (bodyweight) click on the link for image

20 Chest to Bar Pullups

20 Goat bag hinge (doing this movement wrong merits a no-rep. seek perfection- don't click RX if you can't master this movement. Not sure? Ask a trainer. I'm intentionally not posting a weight prescription. You figure out what you can lift and go with it. Did I mention seek perfection?)

20 Toes to rings


Mike Alley