Conditioning:
A. Week 15 – Floor Series 3/4: Handstand Pressing: Headstand, Headstand to Press, Strict handstand Push Up, Kipping Handstand Push Up
B. 15 min AMRAP:
10 Pike Handstand Push-ups
15/12 Ski Erg Calories
15 Down Ups
20/15 Echo Bike Calories
Skill and Strength:
A. See Conditoning
B. 0 - 5 min:
2 Strict Handstand Push Ups for depth
*If you don't have floor yet, complete 1 5 sec lower about every 30-45 sec depending on fatigue.
6 - 10 min:
2 Kipping Handstand Push Ups for depth
10 - 15 min:
5 Min AMRAP:
1 Strict Muscle Up
2 High Ring Dips
3 Strict Toes to Ring
or
2 Low Ring Strict Transitions
2 Ring/Bar Dips
2 Chest to Ring Pull Ups
2 Strict Toes to Ring
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