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GENERAL WARM UP 5-15minutes
Row or Bike 3xs:
–:45sec Easy
–:15sec Hard
2 Round:
–30 Plyo Skier
–:30sec Plank Walk Over (walk hands up and over the plate, working side to side)
–10 Scap Pull Up
–6-8 Kip Swing
–:1 Wall Walk
SPECIFIC WARM UP 15-25minutes
Handstand Push Up & C2B Pull Up Specific Warm-Up 1x:
–6 Pike Handstand Push Up
–3 Kipping Pull-Ups or Jumping Pull-Ups
–6 Box Handstand Push-Ups
–2 Chest to Bar Pull-Ups or Jumping C2B
–2 Handstand Push-Ups or Variation for the workout
Row & Box Jump Over Workout Prime 1x:
–:20sec Hard Row
–4 Box Jump (step down)
–:20sec Hard Row
–3 Box Jump Over or Box Step Over
3 Rounds For Time:
30/25 Calorie Row
15 Handstand Push Up
30 Box Jump Over (24/20)
15 CTB Pull Up
21/18 bike
Goal: Sub 18 min
3 Rounds For Time Scaled Version:
20/17 Calorie Row
10 Pike Handstand Push Up
20 Box Jump Over OR Step Over (20)
10 Jumping CTB Pull Up
14/12 bike
Goal: Sub 18 min
3 Rounds For Time Minimal Gear Version:
400 meter Run
15 Handstand Push Up
30 Box Jump Over (24/20)
15 CTB Pull Up
Goal: Sub 18 min
3 Rounds For Time Bodyweight Version:
400 meter Run
15 Pike Handstand Push Up or Handstand Push Up
30 Rocket Jump
15 Plank Ups
Eccentric Ring Dip:
3 x 6 w/ :06 sec lowering
Pec Stretch:
:90 sec – 2 min
Tempo Dumbbell Pec Fly:
3 x 8 w/ :03 sec down and up
