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Workout of the day – Thursday

3 supersets of A1) Strict press x 20 A2) Single Arm DB row x 10ea 3 supersets of B1) DB incline press x 10 B2) Supine pull-ups x 10 C) EMOM 10 min 10 Curls 45/35 5 hand release push-ups 10 shoulder press 45/35 5 hand release push-ups D) Optional: 50-100 GHD sit ups

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Workout of the day – Thursday

A) Every 2 min for 12 min Station 1: Free handstand work (accumulate time upside down) Station 2: Hollow rock to Pistol 6 each side Station 3: Toes to bar x 15 or work on Toes to bar efficiency B) Three sets for max reps Calories 3 min max Calories on the Assualt bike 2 min max Handstand push-ups 1 min of Strict pull-ups Rest 3 min

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