Floater workouts
Floater 1
For time:
50 handstand push ups
Floater 2:
For time:
Memorial stairs x 10
*start at the bottom, finish at the bottom*
**Weight vest on**
Make sure to let people know when you’re doing it so you’re not alone
Maintenance/Mobility
ROMWOD x2
or
10min stretch x2
Acc work
Monday
Ring Muscle Up Complex (x4)
2 Pullups
2 Muscle Ups
2 Ring Dips
BB Front Rack Lunges 4×10
30-20-10
Weighted Hip Extension (You can hold a DB/KB/plate etc…)
Weighted GHD Situps
200 Double Unders for Time
Wednesday
HSPU Complex (x4)
15 sec hold
1 strict
2 kipping
15 sec hold
Weighted Pullups 4×8
Accumulate 2 Minutes Of L-sit
Crossover Symmetry x2
Friday
Toes-to-Bar Complex (x4)
1 Strict
2 Knees-to-Elbow
3 Kipping-toes-Bar
4 Strict
Accumulate 100ft Handstand walk
*Then 50 Glute Ham Raises For Time
200 Meter Lunge With Weight Vest
*Then 5 Rope Climbs
