Group Dynamic Warmup:
- Plank – Push Up Tabata – 2 Minutes
- :20s Plank on hands – :10s of Push Ups
- PVC Lat/Shoulder Stretch – :30s per side x3
—————————————————————————————————-
Pre-Game: 3 Rounds
- 1 Minute Row/Ski/Bike
- 5 Shoulder to Overhead (ascending weights)
- :15s Handstand Hold OR Plank on hands
——————————————————————————————————–
Workout: For Time
- 1000 M Row/Ski OR 2400 M Bike
- 21 Shoulder to Overhead (115/75)
- 9 Strict Handstand Push Ups
-THEN-
- 750 M Row/Ski OR 1800 M Bike
- 15 Shoulder to Overhead (115/75)
- 7 Strict Handstand Push Ups
-THEN-
- 500 M Row/Ski OR 1200 M Bike
- 9 Shoulder to Overhead (115/75)
- 5 Strict Handstand Push Ups
*Strict Handstand Push Up Scaling Options:
- Scale Reps or distance with ab-mats (NO KIPPING)
- Plyo Box HSPU (Same Reps as Rx)
- Hand Release Push Ups (15 – 12 – 9 Reps)
——————————————————————————————————–
Cardio Option: For Time
- 1000 M Row/Ski OR 2400 M Bike
- 21 DB Shoulder to Overhead (50×2/35×2)
- 9 Strict Handstand Push Ups
-THEN-
- 750 M Row/Ski OR 1800 M Bike
- 15 DB Shoulder to Overhead (50×2/35×2)
- 7 Strict Handstand Push Ups
-THEN-
- 500 M Row/Ski OR 1200 M Bike
- 9 DB Shoulder to Overhead (50×2/35×2)
- 5 Strict Handstand Push Ups
——————————————————————————————————–
Core: 4 Rounds
- 30 Flutter Kicks
- :30s Hollow Hold
There are currently no active social stickers.