Warm-up: Group Dynamic
- Plank – Push Up Tabata – 2 Minutes
- :20s Plank on hands – :10s Push Ups
- Banded Shoulder Stretch – 1 Minute per side
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Pre-Game: 4 Rounds
- 1 Minute Row OR Bike
- 5 Shoulder to Overhead (ascending weights)
- :15s Handstand Hold OR Plank on hands
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Workout: For Time
3 Rounds
- (20/15) Calorie Row OR (15/10) Calorie Bike
- 10 Shoulder to Overhead (135/95)
- 30 Double Unders
-Then-
3 Rounds
- (20/15) Calorie Row OR (15/10) Calorie Bike
- 10 Handstand Push Ups
- 30 Double Unders
*CRX: 10 S2OH (155/105) / 10 Strict HSPU
*Handstand Push Up Scaling Options:
- Plyo Box HSPU (10 Reps)
- Med-Ball Push Press (15 Reps)
- Hand Release Push Ups (15 Reps)
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Cardio Option: For Time
3 Rounds
- (20/15) Calorie Row OR (15/10) Calorie Bike
- 10 DB Push Press (50/35) *10 per side
- 30 Double Unders
-Then-
3 Rounds
- (20/15) Calorie Row OR (15/10) Calorie Bike
- 10 Handstand Push Ups
- 30 Double Unders
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Core: 4 Rounds
- 15 V-Ups
- 30 Flutter Kicks
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