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)
- 1 Minute Row/Ski/Bike
- 3 Power Cleans (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-
11 – 9 – 7
- Power Cleans (135/95)
- Handstand Push Ups
-THEN-
- 500 Meter Row/Ski OR 1200 M Bike
-into-
3 Rounds
- 9 Power Cleans (135/95)
- 9 Handstand Push Ups
*Rx+: Barbell (185/115) OR Strict Handstand Push Ups
*CRx: Barbell (185/115) AND Strict Handstand Push Ups
*Handstand Push Up Scaling Options:
- Scale reps or distance with ab-mats
- Plyo box HSPU (same reps as Rx)
- Hand Release Push Ups (21-15-9 / 3x 15 Reps)
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Cardio Option: For Time
- 500 Meter Row/Ski OR 1200 M Bike
-into-
11 – 9 – 7
- DB Power Cleans (50×2/35×2)
- Handstand Push Ups
-THEN-
- 500 Meter Row/Ski OR 1200 M Bike
-into-
3 Rounds
- 9 DB Power Cleans (50×2/35×2)
- 9 Handstand Push Ups
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Accessory Work: Pause Bench Press
*Pause is :03s at your chest
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Core: 4 Rounds
- 20 Weighted Reach the ceilings (25/15)
- 20 Kick the ceilings
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