Friday 141107

Vise / ViseDowntown

-Warm up-

10 minutes:

2 Rounds:
10 Inch worms with push-up
20 Walking lunges
 

5 minutes:

5 Cartwheels
10 Toes-to-bar
20 Russian twists
40 Jumping Jacks
 

-Gymnastics- 

EMOM for 10 minutes

Odd: 1-5 strict handstand push-ups

Even: 0:30 hollow rocks

-Strength- 

Deadlift -

65% x 5

75% x 5

85% x 5+

Complete on a 3-minute clock.

-Conditioning-

Three rounds, each for time of:

21 Kettlebell Swings 2/1.5

18 Wallballs 20/14

15 Toes 2 Bar

12 Burpees

Rest 2 minutes

-Cool Down-
 

Hang from pull-up bar
-Regular grip
-Reverse grip
-Eagle grip

Post all results to comments.