WARM-UP
AMRAP X 15 MINUTES
15 CAL CARDIO CHOICE
8/8 SINGLE KB BOTTOMS UP HALF KNEELING PRESSES
:20 HOLLOW HOLD
:30 OVERHEAD PLATE HOLD (FOCUS ON ACTIVE SHOULDERS)(45/25)
INTO….
10 MINUTES HSPUS PRACTICE (COACH ALONG WITH ATHLETE WILL DETERMINE PROGRESSIONS BASED ON ATHLETES FITNESS LEVEL)
WORKOUT
AMRAP X 10 MINUTES
10 STRICT HANDSTAND PUSH-UPS
20 PULL ON ROWER/SKIERG
*SCALING OPTIONS FOR HSPUS - KIPPING/ AB-MATS/PIKE PUSH-UPS/DB Z-PRESS.
(SCORE IS TOTAL CALORIES)
FINISHER
SUPERSET
3 SETS
15 SINGLE DB SEATED OVERHEAD EXTENSION
15 DB SKULL CRUSHERS
AB CHALLENGE - 2 RNDS
:30 DEADBUGS
:30 HOLLOW HOLD
