(KB, DB, Barbell (if you have one), Gallon Jug, doesn’t matter. Whatever you have. How many reps can you do with whatever you have and still have 40 seconds left at least to rest?
*Some of you have picked up heavier kb's and db's. You may have to stand up to press those.
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Conditioning - 24 min EMOM (rotating between three movements)
Min 1: 2 Thrusters each arm each arm with a db or Kb, (6-8 with a barbell if you happen to have one), Gallon jugs of water can be used. Back packs filled with something to weight them.
Min 2: :20 to :30 Handstand hold. If you're not capable of doing to a wall, put your feet up on box or equivalent in as much of pike as possible or push up position hold at that top position we worked on last week.
Min 3: 10 Sit ups
Min 4: rest
*Remember...rest for one minute every 4th minute