WARM-UP
ON A 8:00 RUNNING CLOCK…
2 SETS
100M RUN
8 BOOTSTAPERS
8 COSSACK SQUATS
8 PUSH-UP TO PIKE
INTO…
2 SETS
100M RUN
8 MED BALL SQUATS
8 DB STRICT PRESS
8 ALT. V-UPS
INTO…
2 SETS
100M RUN
8 MED BALL THRUSTERS
8 PIKE TO PUSH-UPS
8 V-UPS
STRENGTH
3-3-3-3
BACK SQUATS*
*WEIGHT STARTS MODERATE, BUILDING TO HEAVY. PERFECT MECHANICS.
WORKOUT
AMRAP X 17 MINUTES
7 HANDSTAND PUSH-UPS*
21 WALL BALLS (20/14)(14/10)
35 SIT-UPS
400M RUN
*STRICT PREFERRED
HSPU OPTION 1 : PIKE PUSH-UPS
HSPU OPTION 2 : DB STRICT PRESS
(SCORE IS ROUNDS +REPS)
