March 15, 2023 – Performance

PERFORMANCE 

Warm-Up.

Three sets of:
Double Under or Single Under x 20-30 seconds
Scap Pull-up x 10 reps
Dive Bomber Push-up x 5 reps

Followed by…

Two sets of:
Piked Handstand Push-Up x 6-8 reps
Hollow Hold x 30 seconds

Then…

A.

“Ninja”
Five rounds for time:
20 Double-Unders
15 Pull-Ups
10 Burpees
5 Strict Handstand Push-Ups

B.

Twelve (12) sets of:
20 Second Ring Support Hold
Rest 20 Seconds
20 Second Ring Dip Receiving Hold
Rest 20 Seconds

This portion will take 16 minutes. Try to hold for the full 20 second periods, but if you come down early, just rest and stay on schedule for the upcoming work intervals.