Skill

AMRAP in 8 minutes:
20 second hollow hold
20 second arch hold
20 second handstand hold (wall walk or kick up to get there)

Rest as needed between each hold, but modify the movements so that you can hang on for the full 20 seconds after you start. You can modify the hollow and arch hold by slightly tucking you arms and/or legs. The handstand hold can be scaled by doing a partial range of motion wall walk to the hold position, or just working on your plank if you struggle with shoulder strength. Give the wall walk a try though, you might surprise yourself!

Workout of the Day

4 rounds:
1 minute of burpee box jumps
1 minute of strict pull ups
1 minute of calories
1 minute of rest

Today’s workout is an evolution of last Friday’s; you’ll be doing a burpee box jump instead of just a box jump, and a strict pull up instead of a kipping pull up. Expect the burpee box jump to be a much bigger conditioning hit, and the strict pull up to be much harder on your shoulder strength. You’ll still be adding up all of your reps at the end of the workout for one big number (though smaller than last week).

standard: 20/12 inch box
rx and sport: 24/20 inch box
metcon: 4×3:00 on, 1:00 off