WARM-UP
AMRAP X 8 MINUTES
250/200 ROW/SKI/RIDE (EZ)
:30 SUPINATED GRIP BAR HANG
6 INCHWORMS W/ PUSH-UP
6 UP-DOWNS
:30 SINGLE UNDERS*
*OPTION TO MOVE TO DOUBLE UNDERS @ 4:00
SKILL
ON A 12:00 CLOCK…
HANDSTAND PUSH-UP PROGRESSIONS (COACH WILL IDENTIFY THE PROGRESSION PER ATHLETE SKILL LEVEL)
WORKOUT
8 ROUNDS FOR TIME*
30 DOUBLE UNDERS
4 STRICT PULL-UPS
5 HANDSTAND PUSH-UPS**
6 BROAD JUMPS
*EVERY 3:00 STARTING AT 3:00 (NOT INCLUDING 0:00), PERFORM 6 BURPEES.
** STRICT HSPU ARE OPTIONAL
(SCORE IS TIME)
HSPU OPTION 1 - PIKE PUSH UP
HSPU OPTION 2 - DB STRICT PRESS