Friday 2.05.16

Buy In: High five a trainer. Salute the flag. Hit a double biceps pose (careful not to cramp here Cunningham). Rowling 10 frames. Pay burpee fee after every frame.

 

In 5 minutes complete as many rounds as possible of: 10 meter handstand walks, 3  ring muscle ups.

The sub for handstand walks is 20 meter walk holding a dumbbell in each hand in an overhead position.

Instead of 3 muscle ups, do 3 pull-ups and 3 dips (total).

Rest 1 minute and begin the next 5 minute couplet.
In 5 minutes, complete as many rounds as possible of: 30 double unders, 15 handstand push ups.

Substitute moderately heavy push press in lieu of hspu.

Rest 1 minute and begin the next couplet.
You have 5 minutes to Run 800 meters+ complete as many burpees as possible.
These burpees will be HAND RELEASE and you must jump up and touch an overhead target. There is not a 6" jump requirement, but YOU MUST STAND ALL THE WAY UP AND REACH OVERHEAD AND TOUCH A PULLUP BAR FOR A REP TO COUNT. Record total number of burpees.

 

 

Mike Alley