WARMUP
AMRAP x 4 MINUTES
:30 Bottom of Squat Hold or 10 Air Squats
10 WB Push Press
10 Scap Push-Ups
10 Ankle Rotations (L/R)
INTO…
AMRAP x 4 MINUTES
30’ Bear Crawl
10 BB Front Squat
8 Push-Ups*
*Option to complete from knees.
STRENGTH
Front Squat for load:
5-5-5*
*Start Light-Mod and build up to Moderate.
(Score is Weight)
WORKOUT
EMOM x 21 MINUTES*
MIN 1&2 – AMRAP of…
7 Wall Balls (20/14)
5 Handstand Push-Ups
3 Front Squats (155/105)
MIN 3 – Rest
*Pick up where you left off.
(Score is Total Rounds + Reps)
HSPU Option 1: Pike Push-Up
HSPU Option 2: DB Push Press
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