40 Overhead Squat w/bar
10 Box Step-ups with dumbells
1 minute handstand hold
30 Overhead Squat w/bar
20 Box Step-ups with dumbells
1 minute handstand hold
20 Overhead Squat w/bar
30 Box Step-ups with dumbells
1 minute handstand hold
10 Overhead Squat w/bar
40 Box Step-ups with dumbells
1 minute handstand hold
See Comments for tips and details
For Time, post time to the Comments
Scale down - eliminate the 40s
30 Overhead Squat w/bar
10 Box Step-ups with dumbells
1 minute handstand hold
20 Overhead Squat w/bar
20 Box Step-ups with dumbells
1 minute handstand hold
10 Overhead Squat w/bar
30 Box Step-ups with dumbells
1 minute handstand hold
skip to main |
skip to sidebar
1 comment:
Overhead Squats holding a bar-use either a pvc pipe or a broom handle until you can do all reps maintaining proper form without stopping for a break. Progress to a 10 lb. bar. Once you are able to complete this entire workout progress to a 45 lb Olympic bar.
Box step-ups. Use a box, bench or platform high enough to have your thigh parallel to the ground as you step up. Hold a dumbell in each hand, either low by your sides or racked at shoulder height, keeping elbows pointed down directly under the weights.
Step up with your left foot, drive through your heel and step up on the box. Come to full hip extension, shoulders back, looking straight ahead. Step back down. that's one rep. Alternate lead foot on step.
Handstand hold, against wall or using a spotter. If you drop prior to 60 seconds, kick back up and continue counting until you complete a total of 60 seconds. This does not have to be in a single hold. If you drop at 30 seconds, take a breath and kick back up for 30 seconds longer. Take as many attempts as necessary.
Please post your time and questions to the Comments!
Post a Comment