Menu
1x:
–200m Jog
–5ea Spiderman Lunge + Rotation
–5ea KB Lateral Lunge
–5ea Knee Push Away
–10 KB Swing
–1min Max Single Unders
–200m Jog
General Barbell Warm Up 1x:
–5 Romanian Deadlift
–5 Bent Over Row
–5 Muscle Clean
–5 Strict Press
–5 Good Morning
–5 Back Squat (on coach’s call)
Specific Strict HSPU Warm-Up 2xs:
–:10sec Wall Facing Handstand Hold
–3 Handstand Push Up Negatives
–2-3 Strict Handstand Push-Ups or Variation
PERFORMANCE
3 Rounds on the 4 min:
–Run 400 meters
–10 Back Squat (135/95)
*Immediately Into the next 3 Rounder
3 Rounds on the 4 min
–Row 500 meters
–10 Strict HSPU
FITNESS
3 Rounds on the 4 min:
–Run 400 meters
–10 Back Squat (95/65)
*Immediately Into the next 3 Rounder
3 Rounds on the 4 min
–Row 500 meters
–10 “Z” Press
500m Row=400m Run= .75 Miles Bike
Accumulate the following:
–50 Abmat Sit-Up
–50 Hip Bridges
–3 min in Wall Sit
