Take 15 minutes and accumulate
- 60 seconds Free Standing Handstand
EMOM for 16 minutes alternate (8 rounds of each)
- 2-3 x Weighted Narrow Grip Chinups @ 10kg
- 4-5 x Weighted Dips @ 10kg
Then 2 rounds of
- 8 x Wide Grip Pullups
Then for max Back Squats, every 5 minutes for 20 minutes (4 rounds)
- Bike 1000m
- Max Back Squats @ Bodyweight (split up as needed until 5 minutes are complete)
Results: Handstands still a WIP. Metcon used 155lbs for the Back Squats and got 78 reps total, 20-20-18-20 reps per round split into two sets in each round (e.g. 10 reps-rest-10 reps).