2021/01/28

Home Workout
Warm-up
3 Rounds
100 Single unders
100ft/100ft Single arm kettlebell overhead walk
7 ATY with plates

*At home
Use what you have, light weight for both. Dumbbells, kettlebells, backpack, change plates, etc.

Metcon
At home
Limited equipment
Every 3:00 for 5 sets
0:45 max rep dumbbell push jerks

No equipment
Every 3:00 for 5 sets
0:45 Max rep strict handstand push-up or pike handstand push-up
*See skill build up for video

Warm-up
5 Rounds
0:50 Handstand hold
0:10 Rest
0:50 Goblet wall sit (53lbs/35lbs)
0:10 Rest

Modifications
Handstand Hold
Pick a variation that allows for at least 1 interval to be completed unbroken.
*Handstand facing wall
*Handstand with back to wall
*Pike handstand hold from box

*At home
Limited equipment = same.
No equipment, for the wall sits, hold a bag on the chest or perform a single leg wall sit for 0:25/0:25 each round.

Cool Down / Mobility
Warm-up
2 Rounds
1:00 Air squat, easy pace
1:00 PVC pipe shoulder press

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