WARM-UP
1-2 ROUNDS OVERHEAD MOBILITY (OPTIONAL)
15 Band Pull-Aparts
15 Overhead Band Pull Aparts
:40 Banded Lat Stretch (R)
:40 Banded Lat Stretch (L)
Into…
1 ROUND
100m Run
6 Yoga Push-Ups
12 Scap Pull-Ups
6 Step Back Up-Down
Into…
1 ROUND
100m Run
6 Push-Ups to Pike
6/6 Single Arm Ring Row
6 Up-Down
Into…
1 ROUND
100m Run
6 Pike Push-Ups
12 Kip Swings
6 Up-Down to Target
SKILL (PERFORMANCE)
EMOM × 5 MINUTES
2 Strict Handstand Push-Ups
+
3 Kipping Handstand Push-Ups
SKILL (FITNESS)
EMOM × 5 MINUTES
2 DB Deficit Pike Push-Ups
+
3 DB Deficit Push-Ups
WORKOUT (PERFORMANCE)
AMRAP × 15 MINUTES
2-4-6-and so on…
Strict Handstand Push-Ups
*Complete 3 Up-Down Bar Muscle-Up +
100m Run after each Set.
**Option for Up-Down Ring Muscle-Up
(Score is Rounds + Reps)
WORKOUT (FITNESS)
AMRAP x 15 MINUTES
2-4-6-and so on…
Pike Push-Ups
*Complete 3 Up-Down Pull-Up + 100m
Run after each Set.
(Score is Rounds + Reps)
OPTIONAL COOL DOWN (ALL)
2 SETS FOR QUALITY
10 SLOW Alt. Scorpions
15 Tib Raises
20 Alt. 90-90 Hip Rotations
-Rest as Needed b/t Sets-