Tuesday 31.3.20

AMRAP 15

5 handstand push ups/2 wall walks/10 hand-release push-ups

10 pistols/box-elevated pistols/weighted reverse lunges

12 dumbbell hang clean and jerk (6/arm)


3 sets

A1. Alternating seated bicep curl to overhead press

10 reps per arm

Rest 30 seconds

A2. Dumbbell upright rows

10 reps per arm

*can perform double if you have 2 dumbbells or weights, otherwise perform as single arm

Rest 60 seconds between sets


Wall-facing handstand hold

3 sets of 30-60 seconds

Rest 1 minute between sets

*substitute for a plank if cannot perform handstand hold


3 sets

C1. Bent knee hollow body hold

30 seconds

No rest

C2. Flutter Kicks

20 reps

Rest as needed between sets

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