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11/9/2017-Workout of the Day

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 Warm-up: 8:00 @ Easy Pace:
0:15-0:30 Chest-to-Wall Handstand OR Feet-on Box Handstand Hold

50′ Single Arm Farmers Carry, left
50′ Single Arm Farmers Carry, right
60m Shuttle Run (5m-10m-15m)

 Gymnastic Strength- Strict HSPU- 15 Minutes 

15:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:
1) Strict Deficit Handstand Pushup
2) Strict Handstand Pushup
3) Handstand Negative to Headstand
4) Box L Headstand Pushup
5) KB Strict Press

Workout- For Time: TIME CAP: 16:00
400m Run

100m Dumbbell/KB Farmers Walk
800m Run
100m Dumbbell/KB Farmers Walk
400m Run

Extra Work- 3 Sets For Quality:

20 Half Kneeling Alternating Kettlebell Press
10 Ring Rows
1:00 Front Plank