WARMUP
3 SETS
50 Single Unders or :30 Cardio Choice
5 Reps of (1) Up-Down + (1) Hand Release Push-Up
5/5 Slow Plate Around the Worlds
5 Plate Ground to Overhead (w/ :01 Pause at Top in Press Position)
10 Plate Strict Press (w/ :01 Pause at Top in Press Position)
SKILL
EMOM x 8 MINUTES
MIN 1 – :30 Handstand Hold Option*
MIN 2 – :30 Strict Handstand Push-Ups or Hand Release Push-Ups
*HS Hold Options…
DBL DB Overhead Hold
Pike Hold
Wall Handstand Hold
Freestanding Hold
(No Measure)
WORKOUT
“DEATH BY BURPEES”
EMOM x 20 MINUTES
MIN 1 – 1 Burpee…rest remainder
MIN 2 – 2 Burpees…rest remainder
MIN 3 – 3 Burpees…rest remainder
*Continue until you can not complete the amount of burpees in the minute. If you fail before 10 minute mark, rest 1-2 minutes then start back at 5 Burpees on the minute, then 6 Burpees on the next minute, and so on…
(Score is Reps)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
15 SLOW Arm Haulers
10 Banded Upright Rows
10 Slow Alt. Scorpions
-Rest as Needed b/t Sets-
(No Measure)
