Afternoon Session (3:50pm)
1. 4 sets of: 10ft handstand walk to wall + 10 alternating shoulder touches
2. 5 rounds of: 10 strict handstand push ups (regional standard) + 360ft shuttle (6x60ft)
(coach 4:30 class)
Evening Session (5:20pm)
1. 4minute tabata freestanding tripod hold
2. 5 sets of: 15 glute bridges (1-sec squeeze at top) + 10 single-leg kb RDL (each/leg)
3. amrap 9:00 of:
75 wall balls (20)
50 handstand push ups
10 ring muscle ups
Results:
1. done
2. 5:38 (?)
1. done
2. 95, 105, 115, 115, 115
35, 44, 44, 44, 44
3. 1 round + 38 wall balls
Notes:
1. lots of upside down pressing today! shoulders got a good pump
2. wussed out a bit on second set of wall balls. dropped after 30 reps, with about :25 to go, then picked it up after a 5-second break. Had I known there was only 25-seconds left, probably would have kept from dropping it.
3. wall balls went 30,25,20... hspu were 5x10 ... MU were 4-3-3. then 30,8 on the second set of wall balls. fun workout actually.
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