WARM-UP
2:00 CARDIO CHOICE
INTO…
3 SETS (7:00 CAP)
7/7 DB ARNOLD PRESS
10 BOX STEP-UPS
10 UP-DOWNS
14 SHOULDER TAPS
200 M RUN
SKILL
15:00 TO WORK ON HANDSTAND PUSH-UP PROGRESSIONS (COACH WILL IDENTIFY WITH ATHLETE BASED ON FITNESS LEVEL AS TO WHAT EACH ATHLETE WILL WORK ON FOR THE 15:00)
WORKOUT
4 SETS
AMRAP X 4 MINUTES
4 BOX JUMP OVERS(24/20)
2 STRICT HSPU’S
4 KIPPING HSPU’S
100M RUN
-REST 1:00 B/T ROUNDS
(SCORE IS ROUNDS + REPS)
STRICT HSPU OPTION 1 : DB STRICT PRESS
STRICT HSPU OPTION 2 : PIKE PUSH-UP
KIPPING HSPU OPTION 1 : DB PUSH PRESS
KIPPING HSPU OPTION 2 : PUSH-UP TO PIKE