Group Dynamic Warmup:
- Jumping Jacks – 30 Reps
- Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
- Banded Hamstring Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- 150 Meter Row/Ski OR 300 M Bike
- 5 Deadlifts (ascending weights)
- :15s Handstand Hold OR Plank on hands
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Workout: For Time
- 500 Meter Row/Ski OR 1200 M Bike
-into-
1 Round
- 12 Wall Facing Handstand Push Ups
- 18 Deadlifts (155/105)
-Then-
- 500 Meter Row/Ski OR 1200 M Bike
-into-
2 Rounds
- 6 Wall Facing Handstand Push Ups
- 9 Deadlifts (185/125)
-Then-
- 500 Meter Row/Ski OR 1200 M Bike
-into-
3 Rounds
- 4 Wall Facing Handstand Push Ups
- 6 Deadlifts (205/135)
*Each WFHSPU set must start from a wall walk
*CRX: (185/125) (205/135) (225/155) (same reps)
*WF HSPU Scaling Options:
- Scale Reps or Distance with ab-mats
- Strict Handstand Push Ups (regular reps)
- Plyo Box HSPU (same reps as RX)
- Hand Release Push Ups (18, 9×2, 6×3)
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Cardio Option: For Time
- 500 Meter Row/Ski OR 1200 M Bike
-into-
1 Round
- 12 Wall Facing Handstand Push Ups
- 24 Rage Balls (20/15)
-Then-
- 500 Meter Row/Ski OR 1200 M Bike
-into-
2 Rounds
- 6 Wall Facing Handstand Push Ups
- 12 Rage Balls (20/15)
-Then-
- 500 Meter Row/Ski OR 1200 M Bike
-into-
3 Rounds
- 4 Wall Facing Handstand Push Ups
- 8 Rage Balls (20/15)
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Core: 4 Rounds
- 30 Plate Twists (25/15)
- 30 Flutter Kicks
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