Workout of the day

Push Jerk

Build to a heavy single

Bent Row

8-8-8-8

Strict Wall-facing Handstand Push-ups

3 x 12

This is 4 sets of 3 reps at decreasing depths without coming down. Do not bounce head off the floor, but move through the range with speed.

Example:

Reps 1-3: head to floor

Reps 4-6: head to one 10 lb bumper

Reps 7-9: head to two 10 lb bumpers

Reps 10-12: head to three 10 lb bumpers

3 Sets:

:30 GHD Backpaddle