October 19th, 2016
Skill: (10 minutes)
Bar kips x 3 (2 second pause in each position)
Kick to Freestanding Handstand x5 sets for 10 second hold
*Rest as needed to maintain technique between sets
4 Rounds NFT
Kipping Handstand Pushup x 5-20
Kipping Pull-up x 5-20 (Hardest variation possible - chin over bar or chest to bar)
**Choose a rep range to start that you can maintain throughout the course of the sets with only a slight drop-off if any. (That's the reason for such a large rep range)
Cash out:
Banded external rotation 4x15
Banded triceps push-downs 4x15