WARMUP
12 min Warm up – grab one DB for each athlete
2 Rounds
Pushup to pike plus 4 shoulder taps x 5
5/5 SA DB arnold press
5 BW Kang Squats
2 Rounds
5 burpees
10 Box step overs
10 Alt DB hang muscle snatch
5 pushup to pike
SKILL
12 minute Skill Session
Coach Led
Options:
Pike Pushups
Wall walks + Alt. Shoulder Taps
Box Pike Pushups
HSPU Negatives
Segmented HSPU’s
Kipping HSPU’s
-Rest as needed between sets_
(No Measure)
WORKOUT
FOR TIME
100 Alt. DB Devils Press (50/35)*
*Every 2:30, including 0:00, complete 5 Handstand Push-Ups + 10 Box Jump Overs (24/20).
Scale: 5 pike to push up + box jump or step over
(Score is Time)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
1:00 Foam Roller or Lacrosse Ball/Peanut Smash T-Spine
:30 Box Prayer Stretch
10/10 Supported Lateral Raises*
*Retract the shoulder blade first, then raise laterally, holding for :05 before lowering.
-Rest as Needed b/t Sets-
(No Measure)
