Group Dynamic Warmup:
- Plank – Shoulder Tap Tabata – 2 Minutes
- :20s Plank on hands – :10s of Shoulder Taps
- Banded Shoulder Stretch – 1 Min per side
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Pre-Game: 4 Rounds (12 Min Cap)
- Run to the end of the driveway
- 3 Power Cleans (ascending weights)
- :15s Handstand Hold OR Plank on hands
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Workout: For Time
-into-
9 – 7 – 5
- Power Cleans (155/105)
- Strict Handstand Push Ups
-THEN-
-into-
7 – 5 – 3
- Power Cleans (155/105)
- Strict Handstand Push Ups
-THEN-
-into-
5 – 3 – 1
- Power Cleans (155/105)
- Strict Handstand Push Ups
*CRx: PC (185/125) (Same reps as Rx)
*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 (2x Reps)
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Cardio Option: For Time
-into-
18 – 14 – 10
9 – 7 – 5
- Strict Handstand Push Ups
-THEN-
-into-
14 – 10 – 6
7 – 5 – 3
- Strict Handstand Push Ups
-THEN-
-into-
10 – 6 – 2
5 – 3 – 1
- Strict Handstand Push Ups
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Core: 4 Rounds
- 15 Ab-Wheels
- 30 Plate Twists (25/15)
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