Wednesday 25.3.2020


Strength

Every 3:00 for 3 sets

5 Bench press

0:10-0:20 Rest

5 Strict handstand push-ups

"Take A Dip"

For time

4 Rope climbs

25 Ring dips

3 Rope climbs

15 Ring dips

2 Rope climbs

5 Ring dips

AT HOME:


Limited Equipment

Strength

Every 3:00 for 3 sets

10-15 dumbbell floor press

0:10-0:20 Rest

5 Strict handstand push-ups

"Take A Dip"

30-25-20-15 For time

Renegade rows/backpack row

Push-ups/bench/box dips or db triceps extensions

No Equipment

Strength

EMOM 9:00

5-10 Strict handstand push-ups

*Use a handstand push-up

variation that is challenging for you.

This can be strict, deficit,

with knees/feet on a box/bench/step,

or piked on the floor.

"Take A Dip"

30-25-20-15-10

Inverted rows from a table or truck bed or bag/backpack row

Push-ups/bench/box dips or db triceps extensions

*Modify foot/body position

on the inverted rows as needed.

Dips can be done between any raised object.

To make the bench dips more challenging,

elevate the feet and keep legs straight.

Follow

Contact

(321)-749-1654

Address

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