220413

Workout of the day

For time:
15 strict handstand push-ups
21 sit-ups
12 strict handstand push-ups
21 sit-ups
9 strict handstand push-ups
21 sit-ups
15 strict ring dips
21 sit-ups
12 strict ring dips
21 sit-ups
9 strict ring dips
21 sit-ups
15 push-ups
21 sit-ups
12 push-ups
21 sit-ups
9 push-ups
21 sit-ups

This workout can be completed at home. Modify the dips to chair or bench dips as needed. Modify the handstand push-up to a pike variation that each set can be completed in 1-2 sets. reduce the volume as needed, for example, do 15 sit-ups between each set. This is a total of 45 strict reps of pressing in three different planes (variations) and will definitely be a good day to work on upper body stamina. 

The break the sit-ups provide will be enough to let the arms rest between sets, however as the mid-line is taxed, holding a strong position and cardiovascular endurance will become more challenging as the workout goes on. This should still be quick, even with the higher volume of shoulder, arm, and midline work. Scale the reps as needed so this doesn't become a 45-minute onslaught of staring at the ground waiting for your strength and power to comeback. 

Post scores and scales to comments. ​