WARMUP
AMRAP X 12 MIN
1:00 Row
8 Alt. Lunges + PVC Pass-Through
8 Alt. Kang Squats
8 Alt. PVC Around the Worlds
8 Slow Air Squats
5-7 Push-Up to Pike
5-7 Pike Push-Ups
WORKOUT
EVERY 4:00 x 4 SETS
500/400m Row
15 Overhead Squats (95/65)
-Max Handstand Push-Ups in Time Remaining-
-Rest 2:00 b/t Sets-
(Score is Total Reps of Handstand Push-Up)
PARTNER OPTION
IN TEAMS OF 2…
AMRAP x 22 MINUTES
1000/800m Row
50 Overhead or Front Squats (Athlete Choice)
30 Handstand Push-Ups or DB Push Press
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
OPTIONAL FINISHER
EMOM x 6 MINUTES
MIN 1 – :45 Barbell Rollouts
MIN 2 – :45 Side Plank*
MIN 3 – Rest
*Complete one interval on Right Side and the next interval Left Side.
(No Measure)
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