The Factory Strength and Conditioning – Strength & Conditioning
Toes-To-Bar (Establish max reps in 1 min )
After set 1, rest 2 min
Emom 7 min (6-8 reps every min on the min )
Toes to bar
Handstand Push-ups (Establish max rep in 1 min )
Handstand Push-ups (Emom 7 min )
8-10 handstand push ups
Sub this for handstand holds :30 or toes on box pike push ups
Metcon (AMRAP – Reps)
Establish 1 min max
GHD sit ups
Then:
7 min emom
8-12 reps
Scale accordingly:
Half ROM using hands
Full ROM less reps
Ab mat sit ups same set up 15-20 for the Emom