-Warm up-
10 minutes prior:
15 Burpees
15 Push Ups
15 Squat Jumps
5 minutes prior:
10 Elbow to Instep
10 Hollow Rocks
20 PVC Pass Throughs
-Gymnastics-
5x5 Deficit Handstand Push-ups
Use most difficult progression you can handle.
-Strength-
Dead-lift:
5@65%, 5@75%, 5+@85%
Add 5# to last cycle weight used if you completed more than one rep at final weight 2 weeks ago.
Complete on a 3 minute clock.
-Conditioning-
5 rounds for time:
12 Back squats at body weight (no rack)
8 burpee box jumps 24/20
-Cool Down-
Couch Stretch
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