Warmup 5 min
10-15 min of handstand technique/drills
Use boxes/walk up the wall/facing the wall/No wall.
30:15 3 sets 2 laps
Rowers
Medicine ball pick up over shoulder
Hand stands/walks
Lunge slams Battle ropes
DB snatches
A-Jumps banded
Renegade rows 40/25
KB swings
Core burnout: 7min
3-4 movements
Abs timer if needed: 30:10
Coaches choice
1:00 Bottom Of Air Squat Hold 10 Air Squats 30s Empty Barbell Bottom of Front Squat Hold 10 Empty Barbell Front Squats 6 Front Squats (Light Weight) 4 Front Squats (Moderate Weight) Front Squat - Barb
3sections 3 movements per section 3 laps per section Mix of upper & lower body movements with a cardio or core finisher. Timer #8 40:20 Lap 1-2 sets overload the muscle (strength) Lap 2&3-1 set (burno
HIP Thrusters + Bicep Curls 10 DB You have 2 min to complete each set of curls and Hip thrusters. First set should be a warm up. Then start to build to hit the RPE stimulus. -14 min 2:00 Emom x 7 Sets