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: 4 Rounds (12 Min Cap)
- 200 Meter Run
- 3 Hang Power Cleans (ascending weights)
- :15s Handstand Hold OR Plank on Hands
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Workout: For Time
-into-
2 Rounds
- 12 Hang Power Cleans (105/75)
- 6 Strict Handstand Push Ups
-Then-
-into-
2 Rounds
- 10 Hang Power Cleans (115/85)
- 5 Strict Handstand Push Ups
-Then-
-into-
2 Rounds
- 8 Hang Power Cleans (135/95)
- 4 Strict Handstand Push Ups
*CRX: (115/85) – (135/95) – (155/105) (same reps)
*Handstand Push Up Scaling Options:
- Scale Reps or distance with ab-mats (NO KIPPING)
- Plyo Box HSPU (8 – 6 – 4 Reps)
- Hand Release Push Ups (12 – 10 – 8 Reps)
- DB Strict Press (6-5-4 PER SIDE)
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Cardio Option: For Time
-into-
2 Rounds
- 18 Russian KB Swings (24K/16K)
- 6 Strict Handstand Push Ups
-Then-
-into-
2 Rounds
- 15 Russian KB Swings (24K/16K)
- 5 Strict Handstand Push Ups
-Then-
-into-
2 Rounds
- 12 Russian KB Swings (24K/16K)
- 4 Strict Handstand Push Ups
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Accessory Work: Bench Press
4 Sets x 5 Reps
- Building to a tough set of 5 by the 4th set
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Core: 4 Rounds
- 20 Weighted Reach the Ceilings (25/15)
- 20 Kick the Ceilings
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