WARMUP
3 ROUNDS (8:00 CAP)
:45 Row
8 Cat Cows
8 Good Mornings*
8 Scap Push-Ups**
*In Round 2, perform 8/8 Single Arm KB Deadlift. In Round 3, perform 8/8 Single Arm Russian KB Swing.
**In Round 2, perform 8 Piked Alternating Shoulder Taps. In Round 3, perform 6 Piked Push-Ups.
WORKOUT
AMRAP x 30 MINUTES
15/12 Cal Row
12 KB Swings (53/35)
10 Strict Handstand Push-Ups
12 KB Swings
15/12 Cal Row
-Rest 1:00 After a Full Round is Completed-
(Score is Total Rounds + Reps)
Option 1 HSPU: Pike Push-Ups
Option 2 HSPU: DB Strict Press
PARTNER OPTION
IN TEAMS OF 2…
AMRAP x 30 MINUTES*
12/10 Cal Row
10 KB Swings (53/35)
8 Strict Handstand Push-Ups
10 KB Swings
12/10 Cal Row
-Rest :30 After a Full Round is Completed-
*Partners will complete every other movement in order. Ex: P1 does 12/10 Cal Row, P2 does 10 KB Swings, P1 does 8 Strict Handstand Push-Ups, etc. While P1 works, P2 rests.
(Score is Total Rounds + Reps)
Option 1 HSPU: Pike Push-Ups
Option 2 HSPU: DB Strict Press