WARM-UP
3 ROUNDS
1:00 ROW (EZ PACE)
6 PUSH-UP + ALT. GROINER
8 WALL BALL PUSH PRESS
5/5 SINGLE LEG RDL’S
**ROUND 2 PERFORM WALL BALL FRONT SQUATS; ROUND 3 PERFORM WALL BALL THRUSTERS
EXTENDED WARM-UP
3 SETS FOR QUALITY
:30-1:00 HANDSTAND HOLD
10 SLOW BARBELL GOOD MORNINGS
1:00 ROW
*INCREASE EFFORT EACH ROUND. START EZ, INCREASE TO HARD.
WORKOUT
“OPEN 17.4”
AMRAP X 13 MINUTES
55 DEADLIFTS (225/155)(155/105)
55 WALL BALLS (20/14)(14/10)
55 CAL ROW
55 HANDSTAND PUSH-UPS
HSPU OPTION 1: PIKE TO PUSH UP
HSPU OPTION 2 : DB STRICT PRESS
