Group Dynamic Warmup:
- 2 Minutes of movement
- :20s of Lateral hops, Air Squats, Burpees
- Banded Lat/Samson Stretch – 1 Min per side
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Pre-Game: 4 Rounds (12 min cap)
- Run to the end of the driveway
- 3 Thrusters (ascending weights)
- :15s Handstand Hold OR Plank on hands
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Workout: For Time
-into-
8 – 6 – 4 – 2
- Handstand Push Ups
- Thrusters (115/85)
-THEN-
-into-
8 – 6 – 4 – 2
- Thrusters (115/85)
- Handstand Push Ups
-THEN-
*Rx+: Strict HSPU OR Thrusters (135/95)
*CRx: Strict HSPU AND Thrusters (135/95)
*Handstand Push Up Scaling Options:
- Scale Reps or distance with ab-mats
- Plyo box HSPU (same reps scheme)
- Hand Release Push Ups (16-12-8-4 Reps)
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Cardio Option: For Time
-into-
8 – 6 – 4 – 2
- Handstand Push Ups
- DB Thrusters (50×2/35×2)
-THEN-
-into-
8 – 6 – 4 – 2
- DB Thrusters (50×2/35×2)
- Handstand Push Ups
-THEN-
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Accessory Work: Bench + Tricep Extensions
4 Sets
- 5 Bench Presses
- 10 Overhead DB Tricep Extensions (5 per side)
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Core: 4 Rounds
- 20 Weighted Reach the ceilings (25/15)
- 20 Kick the ceilings
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