Warm-up
Banded Glute Activation, 2min.
-then-
"Half Tabata" Nose & Toes Handstand Holds
-then-
3 Rounds:
20 Jump Squats
10 Handstand Push-ups
Strength
Split or Push Jerk 5×3 @70-80%
MetCon
RX
AMRAP 7 Minutes:
8 Shoulder to Overhead, 115/75
3 Bar Muscle-ups
SCALED
AMRAP 7 Minutes:
8 Shoulder to Overhead, 95/65
6 CTB Pull-ups
Side Work (optional)
4 Rounds For Time:
50ft. Prowler Push
20 DB Step-ups, 16/12″
(weight should be moderate)
CF LITE
Warm-up
Banded Glute Activation, 2min.
-then-
"Half Tabata" Push-up Holds
-then-
3 Rounds:
20 Air Squats
15 HR Push-ups
Strength
4 Rounds:
20 DB Front Rack Lunges
8-10 DB Strict Press
MetCon
4 Rounds For Time:
10 Toes to Bar
20 Wallball
40 Double-unders
