WARMUP
5 Inch Worms
10 Step-Ups
10 WB Push Press
10 Elbow Punches
Into…
5 Push-Up to Pike
8 Step-Overs
8 WB Front Squats
5 Clean Deadlift
Into…
5 Burpees
6 Wall Balls
6 Box Jump-Overs
5 Hang Muscle Clean
WORKOUT
“RED LIGHT, GREEN LIGHT”
AMRAP x 30 MINUTES (:30 ON / :30 OFF)
3 Strict Handstand Push-Ups
7 Wall Balls (20/14)*
3 Hang Power Cleans (155/105)
7 Box Jump Overs (24/20)
*Option to use heavier WB.
(Score is Rounds + Reps)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB or BB Strict Press
PARTNER OPTION
IN TEAMS OF 2…
AMRAP x 30 MINUTES (1:00 ON / 1:00 OFF)*
5 Handstand Push-Ups**
10 Wall Balls (20/14)
5 Hang Power Cleans (155/105)
10 Box Jump Overs (24/20)
*P1 works through the movements while P2 Rests. When the first 1:00 interval is finished, P2 begins their round. P1 will always work during the ‘ON’ interval and P2 will work during the “”OFF”” interval. Pick up where you left off.
**Strict HSPU optional.
(Score is Rounds + Reps)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB or BB Strict Press
