Warm-Up
A) 4 rounds of:
12 Strict Dumbbell Press 20lb/10lb
6 Push-Ups
Rest 30 sec
6 Box Jump 30”/24”
30m Sprint
Rest 60 sec (walk back to dumbbells)
B) 2 Rounds:
14 Second Handstand Hold
14 Second Bar Hang
Strength
Bench Press
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE8x2 rounds
Objective: build to an RPE of 8 for 5 repetitions in the Bench press for 2 sets.
Workout
7 Minutes AMRAP:
14 Calorie Row
7 Handstand Push-Ups
7 Toes-to-Bar
– Rest 3 Minutes
Repeat
RX+: Strict HSPU
AX: DB Strict Press
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.
Handstand push-ups and toes to bar stations should be unbroken each round. Scale repetitions as needed.