FRIDAY 4/7/2017

Regionals Team Athletes

EMOM x 20

• Min 1: 8 Strict Deficit HSPU
• Min 2: 2x10’ HS Walking
• Min 3: 1 min stone hold 150/100
• Min 4: Rest

Rx

EMOM x 20

• Min 1: 10 Deficit HSPU
• Min 2: 2x10’ HS Walking -or- 20 Thomas touches
• Min 3: 1 min stone hold 150/100
• Min 4: Rest

Scaled

EMOM x 20

• Min 1: 5 Box HSPU
• Min 2: 0:20s Handstand Hold
• Min 3: 1 min Heavy Front Rack Hold
• Min 4: Rest

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It's conditioning day! And the target is your shoulders. Lots of handstand work, and lots of handstand work under fatigue. 

For the deficit HSPU, choose any deficit that will challenge you, but not make it impossible to finish all of the reps. Keep the same deficit for all rounds. Smallest deficit should be 10 lb plate, up to two 45 lb plates. (Of course, that's not including the 25s you're using to level the ab mat.)