Friday the 13th

Performance

A1. Front Squat @2111; 6 reps x 4 sets, rest 30sec

A2. Front Racked Goblet Walking Lunges or if you are a machine Double front racked Goblet Walking Lunges; 16 steps x 4 sets, rest 30sec

A3. Push-Ups w/ 1sec pause at top 0sec at bottom; 20 reps x 4 sets, rest 30sec

A4. Nose-to-Wall Handstand Hold; 45-60 seconds x 4 sets, rest 60-90sec

 

B. Five sets for max reps of:

30 seconds of Dips

– Rest 30 seconds

30 seconds of Box Jumps (24″/20″) – step down

– Rest 30 seconds

30 seconds of Alternating DB Snatch or Russian Kettlebell Swings

– Rest 90 seconds