Fri Apr 3 - Stat Holiday Hours

Train/Move
For Time (21 Min Cap):
”Strict JT”
21-15-9 Strict Handstand Push-ups
Strict Ring Dips
Push-ups

Rest 5 Min

“JT”
21-15-9
Kipping Handstand Push-ups
Kipping Ring Dips
Push-ups

Warm-up
2 Min Bike
THEN, 2 Sets:
30s Rig Hang
5 Walk-outs
12 Glute Bridges

Strength
In 10 Min, build to heavy set of
10 Bench Press @ RPE 8
THEN:
2 x 5 @ same weight, every 90s

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Stimulus
Strength: build to a heavy set of 10 with room in the tank, then do two sets at the same weight for 5 reps each

Train/Move: a lot of shoulders and triceps here. Use a movement progression that allows for near-unbroken sets, or reduce volume to 15-12-9 or 12-9-6. Sub HSPU for dumbbell push presses, ring dips for box or bench dips, and push-ups for banded push-ups or elevated push-ups. Second time through should be easier than the first, consider reducing volume for the second round as well