A. Handstand/upside down work. If you aren’t comfortable with forward rolls and shoulder rolls, we will work on those. Otherwise, work on your handstands.
B. 3 rounds, not for time:
8 Pendlay rows
5 single leg deadlifts per leg (one KB or DB)
15 ring dips/ring push-ups, or regular push-ups plus a ring support.
A. Worked on some weaknesses with forward rolls and whatever those other rolls are called. The kind I’m not good at but working on.
B. Used 90# for Pendlay rows, 60# for single leg DL and sets of 10 push-ups followed by ME ring support. Ring supports started around 15 seconds and got shorter with each round. Would have been perfectly happy using 53 for the DL but Colin was watching…again!
They are called shoulder rolls… and once you get the hang of them, you can really have some fun with them.