WARM-UP
2 SETS
100 METER JOG
8 PVC PASS THROUGHS
8 BOOTSTRAP SQUATS
8 CALF RAISES
8 KNEE PUSH-UPS OR STANDARD PUSH-UPS
INTO…
2 SETS
100 METER RUN
8 PVC PIPE AROUND THE WORLD
8 PVC PIPE OVERHEAD SQUATS
8 TIB RAISES
8 HAND RELEASE PUSH-UP OR PIKE PUSH-UPS
STRENGTH
3X8 OVERHEAD SQUAT
*BUILD TO A MODERATE+ WEIGHT AND STAY AT THAT WEIGHT FOR ALL THREE WORKING SETS.
WORKOUT
3 ROUNDS FOR TIME
400 METER RUN
21 OVERHEAD SQUATS (75/55)
12 HANDSTAND PUSH-UPS
(SCORE IS TIME)
