- Plank – Shoulder Tap Tabata – 2 Minutes
- :20s Plank on hands – :10s of Shoulder Taps
- Banded Shoulder Stretch – 1 Minute per side
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Strength: Jerk (17 Minutes)
4 Sets x 3 Reps
- Sets 1 and 2: 3 Reps each at 60% of 1RM
- Sets 3 and 4: 3 Reps each at 70% of 1RM
*Make sure you stick with what you picked week 1
*Focus on form and speed at these light weights
*If you missed week 1 – test today
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Workout: For Time
-then complete 5 Rounds of:
- 6 Strict Handstand Push Ups
- 12 Deadlifts (185/125)
- (12/8) Cal Row/Ski OR (8/6) Cal Bike
*CRX: 6 Wall Facing Handstand Push Ups (must start with a Wall walk)
*One score: total # of rounds + reps completed in 16 Minutes
*Handstand Push up Scaling Options:
- Scale Reps OR Distance with Ab-Mats (NO KIPPING!)
- Plyo Box HSPU (6 Reps per round)
- Hand Release Push Ups (12 Reps per round)
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Cardio Option: For Time
-then complete 5 Rounds of:
- 6 Strict Handstand Push Ups
- 12 Rage Balls (20/15)
- (12/8) Cal Row/Ski OR (8/6) Cal Bike
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Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
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