Warm-Up
A) 2 rounds:
12 Calorie Bike
Then,
12 Ball Slams
12 Dumbbell Strict Press
12 Dumbbell Front Squats
B) 3 Rounds:
10 Walking Lunges
10 Hand-Release Push-Ups
10 Wall Balls,
10 Hand-Release Push-Ups
Strength
Every 75 seconds x 8 rounds at RPE 7:
3 Split Jerks
Objective: build to an RPE of 7 for 3 split jerks every 75 seconds
Workout
20-15-10 For Time:
Pull-Ups
Wall Balls, 20#/14#
Then,
20-15-10:
Calorie Row
Handstand Push-Ups
AX: Strict DB Press, 35#/25#
RX: as is
RX+ Chest-to-bar pull-ups
Workout Tip
AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.
Choose variations and loads that you can complete in 2 sets or less.