Warm-Up
4 Rounds:
20 Jumping Jacks
20 Mountain Climbers
10 Strict Dumbbell Press
10 Step Ups
10 Hand Release Push-Ups
Strength
Superset A and B then rest 3 minutes
A.
Bench Press
15@ RPE6 x3
B.
Barbell Bent Over Row
15@ RPE6 x3
Note: set up 2 bars. You should build to a weight that is challenging for both movements for an RPE of 6 out of 10.
You will perform 15 Bench Presses followed by 15 Bent Over Rows. After both movements are complete, rest for 3 minutes.
Workout
Choose variation A for a workout with weights or B for a bodyweight workout
Variation A
12 Minute Ladder:
3 Handstand Push-Ups
3 Toes-to-Bar
3 Box Jumps 20″/24″
3 Handstand Push-Ups
6 Toes-to-Bar
6 Box Jumps 20″/24″
3 Handstand Push-Ups
9 Toes-to-Bar
9 Box Jumps 20″/24″
3 Handstand Push-Ups
12 Toes-to-Bar
12 Box Jumps 20″/24″
3 Handstand Push-Ups
Variation B
12 Minute Ladder:
3 Handstand Push-Ups
3 V-Ups
3 Broad Jumps
3 Handstand Push-Ups
6 V-Ups
6 Broad Jumps
3 Handstand Push-Ups
9 V-Ups
9 Broad Jumps
3 Handstand Push-Ups
12 V-Ups
12 Broad Jumps
3 Handstand Push-Ups
Workout Tip
For Variation A and B all repetitions besides the Handstand Push Up exercise will increase in 3 repetitions each round.