Friday
Warm-up
Warm-up
EMOM x 8 MINUTES (:45 ON / :15 OFF)
MIN 1 – Box Step-ups → Box Jumps
MIN 2 – Alt. DB Strict Press → Pike Push-ups
MIN 3 – Alt. DB Around the World → Up-Downs
MIN 4 – Wall HS Hold
MIN 1 – Box Step-ups → Box Jumps
MIN 2 – Alt. DB Strict Press → Pike Push-ups
MIN 3 – Alt. DB Around the World → Up-Downs
MIN 4 – Wall HS Hold
*The arrow means option to switch movement in the second round of warm-up
Workout
Metcon (Time)
FOR TIME
60 Up-Down Box Jumps (24/20)
30 Strict Handstand Push-Ups
30 Up-Down Box Jumps
15 Strict Handstand Push-Up
60 Up-Down Box Jumps (24/20)
30 Strict Handstand Push-Ups
30 Up-Down Box Jumps
15 Strict Handstand Push-Up
(Score is Time)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
Finisher
Metcon
6 SETS (:20 ON/ :10 OFF)
MOVT 1 – Hollow Body Rocks
MOVT 2 – Russian Twists
MOVT 1 – Hollow Body Rocks
MOVT 2 – Russian Twists
1 SET = MOVT 1 + MOVT 2.
(No Measure)
