Friday 06/04/2021

STRENGTH

4 Rounds for quality!

5-10 Ring Push Ups / / Ring Dip

:15-:30 sec of L Sit / / or variation

:15-:30 sec Handstand Hold / or / Wall Walk :)

5 Strict Toes to Bar / / Strict “Around the Worlds”

5 Strict Handstand Push Ups / / controlled descents into tri-pod bottom position.

*make each one of these movements challenging but sustainable for all 4 rounds. Scale up to a more complex movement or down to a simpler movement as needed to increase your capacity for each movement!

WOD

LFCF Benchmark Workout ”Death Race”

5 Rounds

15/10 Cal Echo Bike

10 Burpees

*9 Min time Cap