WARM-UP
2:00 CARDIO CHOICE
INTO…
AMRAP X 6 MINUTES
4 PUSH-UP TO PIKE
8 ALT. ELBOW TO INSTEP
8 SINGLE DB OH PRESS
8 DB GOBLET SQUAT
SKILL
EVERY 3:00 FOR 5 SETS
8-10 DB Z-PRESSES *
:30 HANDSTAND HOLD**
*FOR DB Z-PRESS START WITH ARMS AND HEAD IN TRIPOD POSITION.
** SCALING OPTIONS FOR HANDSTAND HOLDS ARE, PIKE OFF BOX, PIKE, PUSH-UP PLANK.
WORKOUT
FOR TIME
21-15-9
HANDSTAND PUSH-UPS
UNBROKEN DB FRONT SQUATS (ATHLETE CHOICE OF WEIGHT ON DB’S)
-REST 1:00-
12-9-6
UNBROKEN DB FRONT SQUATS*
HANDSTAND PUSH-UP
*HSPU OPTION 1: PIKE PUSH-UPS
**HSPU OPTION 2 : STRICT DB PRESS
COOL DOWN
FOR RECOVERY
1:30 ELBOW TO INSTEP W/ THORACIC ROTATION (L)
1:30 ELBOW TO INSTEP W/ THORACIC ROTATION (R)
3:00 FROG STRETCH