EMOM for 10 Minutes
Straight set of Handstand Push-Ups
In this EMOM you will be attempting a set of handstand push-ups every minute for 10 minutes. This is a higher skill gymnastic movement that requires a lot of upper body strength. A great way to scale the movement for individuals that are comfortable being inverted and have the strength, is stacking 1 or 2 abmats. Resist stacking more than 2 abmats because this takes away from the technique and range of motion of a HSPU. Rather complete pike push-ups, as these work through a similar range of motion. For pike push-ups keep your legs straight as you complete each rep. At the bottom of each rep your hands and head should create a triangle. To increase the difficulty of the pike push-up try putting your feet on a box.
AMRAP in 20 Minutes
15 Jumping Squats
Workout Notes: Considering that this a workout in a longer time domain, resist going out too and aim to maintain a consistent pace. These are basic movements, so with a good pace you should be able to keep moving throughout the 20 mins. A jumping Squat is identical in mechanics to that of an air squat. Keep your torso up right and make sure your knees are tracking over your feet through the range of motion, and then explode up making your feet leave the ground.