Friday
Skill
Pick one of the following options to practice for 15 Minutes:
Path A- Practice Butterfly C2B or Kipping Pull-Ups. If proficient in butterfly, perform an EMOM working on building your volume density capacity.
Path B- Practice Handstands (Handstand Walking) This is not the time to practice handstand push-ups. If you cannot flip onto a wall you can practice that or any other drill that gets you closer to the goal of freestanding handstand work. If already proficient in handstand walking perform 5 Rounds of 1:00 max distance, 1:30 Rest
Path C- Practice Double-Unders
Conditioning
4 Rounds, For Time (16 Minute Time Cap)
15 T2B
20 Alternating Pistols
75 DU's