Friday Night Throwdown weekly gym challenge: Accumulate 1 minute in handstand hold (feet on box, feet against wall, free standing)
Essentials:
A.
5 Sets
Front Squat x 5 reps build in weight
On the 2:30min
B.
2-4-6-8-6-4-2
Deadlift 40%
Dumbbell Shoulder to Overhead
Hanging Knee Ups
Fitness:
A.
5 Sets
Front Squat x 5 reps 75%
On the 2:30min
B.
2-4-6-8-6-4-2
Deadlift 175/115
Shoulder to Overhead 175/115
Kipping Chest to Bar
Performance:
A.
5 Sets
Front Squat x 5 reps 70% + 40lbs of chain
On the 2:30min
B.
2-4-6-8-6-4-2
Deadlift 205/135
Shoulder to Overhead 205/135
Kipping Chest to Bar
Competitor Session 2:
A.
4 Sets
Dumbbell Push Press x 20 reps
Rest 3min
B.
Airdyne x 7min
Farmers walk x 3min
Row x 7min
BB on Back Carry x 3min 135/95
Ski x 7min
BB Overhead Carry x 3min 45/35