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EMOM 12min:
150m Run or Row
5 Inchworm + Push Up
:20sec Hollow Hold + :20sec Archer Hold
50ft Double DB OH Walk (moderate loading)
Prime 1x:
10 BB Row
3-5 Negative HSPU or Box HSPU
6 BB Row (light weight)
3-5 Strict HSPU or Box HSPU
4 BB Row (workout weight)
5 Rounds
Max Rep Barbell Row (155/105)
Max Rep Strict Handstand Push Up
Notes: Rest as needed between rounds.
5 Rounds
Max Rep Barbell Row (105/75)
Max Rep HSPU w/ Feet On Box
Notes: Rest as needed between rounds.
5 Rounds
Max Rep Dumbbell Row (50/35)
Max Rep Strict Handstand Push Up
Notes: Rest as needed between rounds.
5 Rounds
Max Rep Alt. Mountain Climbers
Max Rep Handstand Push Up or Pike Push Up
3×15 Push-Up Plus
3×15 Band Pull-Apart
3×10 Ring Row Protract/Retract
3×10 Standing “W” (5#/2.5# plate)
1×10 of Each: Lateral/45/Front Raise (5#/2.5# plate)
Pigeon Stretch 1x:
1-2min per side
Forward Fold1x:
2-3min
