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.