Group Dynamic Warmup:
- Jumping Jacks – 30 Reps
- Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
- PVC Lat/Shoulder Stretch – :30s per side x3
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Pre-Game: 3 Rounds (10 Min Cap)
- 1 Minute Row/Ski/Bike
- 5 Sumo Deadlift High Pulls (ascending weights)
- :15s Handstand Hold OR Plank on hands
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Workout: AMRAP + For Time
Part A – AMRAP x 14 Minutes
- (14/10) Calorie Row/Ski OR (10/7) Cal Bike
- 7 Sumo Deadlift High Pulls (115/85)
- 7 Handstand Push Ups
-Rest 2 Minutes-
Part B – For Time
- 500 Meter Row/Ski OR 1200 M Bike
*CRX: 15 ft Handstand Walk (5 ft unbroken sections)
*Two Scores:
- Rounds + Reps completed for Part A
- Time for Part B
*Handstand Push Up Scaling Options:
- Scale Reps OR Distance with ab-mats
- Plyo Box HSPU (7 Reps)
- Hand Release Push Ups (14 Reps)
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Cardio Option: AMRAP + For Time
Part A – AMRAP x 14 Minutes
- (14/10) Calorie Row/Ski OR (10/7) Cal Bike
- 14 Rage Balls (20/15)
- 7 Handstand Push Ups
-Rest 2 Minutes-
Part B – For Time
- 500 Meter Row/Ski OR 1200 M Bike
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Core: 4 Rounds
- 10 Banded Paloff Presses
- 10 Banded Rotations
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