DONKEY + DRAGON
5 sets:
Accumulate for Quality
0:30 L-sit hold
1:00 Handstand hold
1:30 Dead-hang hold
-rest as needed b/t movements-
-rest 1-2 minutes b/t sets
STRENGTH
Back Squats
take 5 TOTAL sets to build to a Back Squat @ 8.5/10 RPE
CUSTER 20/15 Calorie Echo Bike 15 Handstand Push Ups 10 Deadlifts (225/155) -rest 3:00- 20/15 Calorie Echo Bike 5 Strict Handstand Push Ups 20 Deadlifts (225/155) 5 Strict Handstand Push Ups Rest 3:00
LUCY 3 sets AMRAP 5 Minutes 2 Power Clean (165/125) 4 Burpee Pull Ups 6 Box Jump/Step Down (30/24) 8 Wall Ball (20/14) (11/10ft) 10 Push Ups -rest 3 minutes between sets- STRENGTH 1 Front Squat + 1 Pu