Warm-up: Group Dynamic
- Sumo Inchworm Push Ups -5-4-3-2-1 Reps
- PVC Pass Through – 10 SLOW Reps
- PVC Shoulder/Lat Stretch – :30s per side x3
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Strength: Push Press (15 Minutes)
*Warm up Rep Scheme: 5-5-3-3-1-1-1-1-1-etc..
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Workout: AMRAP + For Time
Part A – AMRAP x 12 Minutes
- 24 Double Unders
- 12 Sumo Deadlift High Pulls (75/55)
- 6 Handstand Push Ups
-Rest 2 Minutes-
Part B – For Time
- 200 Meter Run
- 12 Sumo Deadlift High Pulls (75/55)
- 12 Handstand Push Ups
- 12 Sumo Deadlift High Pulls (75/55)
- 200 Meter Run
*Two scores – Rounds + reps for Part A and time for Part B
HSPU Scaling Options:
- Plyo Box HSPU (6 Reps)
- Hand Release Push Ups (12 Reps)
- Med-Ball Push Press (12 Reps) (20/14)
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Cardio Option: AMRAP + For Time
Part A – AMRAP x 12 Minutes
- 24 Double Unders
- 12 American KB Swings (24K/16K)
- 6 Handstand Push Ups
-Rest 2 Minutes-
Part B – For Time
- 200 Meter Run
- 12 American KB Swings (24K/16K)
- 12 Handstand Push Ups
- 12 American KB Swings (24K/16K)
- 200 Meter Run
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Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
