Skill

EMOM for 10 minutes
:30s SHSPU or Strict Press

For today’s skill work you have a choice between strict handstand push-ups or a strict press with a barbell. Whether you decide to flip upside down or not we will be working on strict pressing strength today. Complete as many reps as possible of handstand push up reps or strict press reps for thirty seconds of each minute for ten minutes. If you are choosing to do strict handstand push-ups make sure you can complete reps with one to two ab-mats max. If you need more than two ab-mats to get reps done it would probably be more worth your while to grab a barbell and work on strict press to build more strength.

Workout of the Day

AMRAP in 12 minutes
5-10-15-20 …
sit-ups
10-20-30-40 …
double unders

This 12-minute AMRAP has an ascending rep scheme, with sit-ups increasing by five reps and double unders increasing by ten reps each round. Find a steady pace early on, as the volume will build quickly in the later sets. To scale, swap the double unders for single unders or adjust the core movement to maintain a consistent rhythm throughout the workout.

standard: single unders
rx: as written
sport: toe-to-bar