WARM-UP
(10 MIN TIME CAP)
1 SET
:45 CARDIO CHOICE(EASY)
8 BW JEFFERSON CURLS
16 ALT. SCORPIONS
8 SCAP PUSH-UPS FROM LOW PLANK POSITION
16 ALT. HAND TO TOE TAPS
INTO…
1 SETS
:30 CARDIO CHOICE (MODERATE)
16 ALT. COSSACK SQUATS
8/8 SINGLE LEG GLUTE BRIDGES
8 PUSH-UPS WITH ROTATION
INTO…
1 SET
:15 CARDIO CHOICE (HARD)
8 GLUTE BRIDGES
:20 HANDSTAND HOLD OR PIKE
STRENGTH
BUILD TO A 3 REP HEAVY THRUSTER FOR TODAY
EMOM X 12 MINUTES
MIN 1 - 3 THRUSTERS*
MIN 2 - :30 HANDSTAND HOLD/PROGRESSIONS**
*EACH ROUND INCREASE LOAD ON BAR
**USE THESE ROUNDS TO WARM-UP PROPERLY FOR THE HANDSTAND PUSH-UPS THAT ARE IN THE WORKOUT. HANDSTAND HOLD, NEGATIVE HSPU, STRICT HSPU’S, KIPPING HSPU’S WALL WALK, PIKE PUSH-UP,
WORKOUT
FOR TIME
7 ROUNDS
10 STRICT HSPU’S
5 FRONT SQUATS (155/115)(135/95)
