WARM-UP
ON AN 8:00 RUNNING CLOCK…
2 Sets
100m Run
8 Bootstraps
8 Cossack Squats
8 Push-Up to Pike
2 Sets
100m Run
8 Med Ball Squats
8 DB Strict Press
8 Alt. V-Ups
2 Sets
100m Run
8 Med Ball Thrusters
8 Pike Push-Ups
8 V-Ups
STRENGTH
3-3-3-3*
Back Squats
*Weight starts Moderate, building to Heavy. Perfect mechanics. This is a supplemental strength session for our current cycle.
(Score is Weight)
WORKOUT
AMRAP x 17 MINUTES
7 Handstand Push-Ups*
21 Wall Balls (20/14/10)
35 Sit-Ups
400m Run
*Strict Preferred
(Score is Rounds + Reps)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press