WARM-UP
AMRAP X 3:00
100 M RUN
200/150M ROW
10 ALT.LUNGES
-REST :30-
AMRAP X 3:00
10 SCAPULA PULL-UPS
5 SCAP PUSH-UPS + 3 PUSH-UPS
:20 HANDSTAND HOLD
EXTENDED WARM-UP
2 SETS FOR QUALITY*
200M RUN
INTO…
3 STRICT HSPU’S
+
5 KIPPING HSPU’S
+
8 HAND RELEASE PUSH-UPS
*ATHLETES CAN REST BRIEFLY B/T MOVEMENTS
** SCALING OPTIONS
OPTION 1 -3 PIKE PUSH-UPS FEET ON FLOOR + 5 PIKE PUSH-UPS FEET ON BOX + 8 HAND RELEASE PUSH-UPS
WORKOUT
“BASELINE WORKOUT”
ON A 10:00 RUNNING CLOCK…
1 MILE RUN
(SCORE IS TIME)
-REST 2:00 B/T EFFORTS
INTO…
AMRAP X 12 MINUTES
5 HSPU’S
10 AMERICAN KB SWINGS (53/35)(35/26)
15 AIR SQUATS
(SCORE IS ROUNDS + REPS)