Mobility: 2 rounds
10 prone dislocates
6 push ups
:60 Couch stretch L/R
:30 pigeon stretch L/R
Warm up: 2 rounds
12/10 cal bike/row
5 burpee box jumps
3 wall walks
Workout #1: 30-20-10
Handstand push up
box jumps
RPE (Rated perceived exertion ) – 8-9 very hard, 1 word answers or unable to speak.
Coaches note: this workout is intended to be a quick burner. Handstand push ups should be kipping ( modify as needed: hand release push ups, inverted push ups, seated kb or db press )
Workout #2 EMOM 10 – Alternating
7 back squats, pick load
7 weighted strict pull ups, pick load
Workout #3 Accessory
3×12 GHD sit up