TUESDAY
10/02/15

Warm-up
KB overhead carry; 4 lengths
KB goblet squats; 15-20 reps
Handstand hold; 15-20 sec
3 sets

Gymnastics

Strict Handstand Push-Ups; 10 reps
Hindu Press-up; 10 reps
3 sets

Level 1 options:
Pike HSPU or DB press
Down dog-Up dog

Capacity

For time:

21 Burpees

15 Thrusters (50/35 kg)

9 Chest to Bar Pull-Ups

800 Meter Run

9 Chest to Bar Pull-Ups

15 Thrusters

21 Burpees

Level 1 options:
Thruster (35/25)
Pull-up or band pull-up

Flexibility

Leg and hip opener