Don’t Forget

I got about 9 hours of sleep last night! Workout at 4pm.

Warm-up

• 5:00 SkiErg (1,077m)

Handstand Balance Breakthrough
Forgot to do any wrist warm-up. Whoops!

• 20 Banded Arm Circles
• 3 Sets
  • 6 alt Handstand Tuck Balance
• 1:00 Wall-facing Handstand Hold

The tuck balance felt much better than the first time we did them. The hold was only programmed as 15 seconds, but that seems like a waste of time, so we did a minute.

Arms

5 Sets

• 5 Weighted Ring Dips (25-30-35-40-45#)

3 Sets

• 12 EZ Bar Preacher Curls (56-66-66#)
• 12 French Press (60# DB)

3 Sets

• 12 Tricep Pulldowns (underhand, 71#)
• 8/8 Static Hammer Curls (30# DBs)

6:00 EMOM (alt)

• 30s Tricep extensions on Ski Erg
• 30s Bicep Curls on Rower

Conditioning

2 Rounds

• 200m Run
• 25 T2B
• 30 Burpees
• 35 Sit-ups
• 40 Double Unders
• 45 Hollow Scissor Kicks

I went 20-5 and 10-5-5-5 on the toes-to-bars and wasn’t wearing any grips. My double unders were not very good today. Went 30-15 on both sets of scissor kicks. Finished in 14:06.