20s Handstand Hold or box
20s Empty Barbell Overhead Hold
5 Empty Barbell Strict Presses
5 Empty Barbell Push Presses
5 Empty Barbell Push Jerks
Push Press
Inbetween each set Banded squat shuffle 20 total.
First set should be a warm up. Then start to build to hit the RPE stimulus.
-18 min
2:30 Emom x 7 Sets:
Set 1: 8 Reps @ RPE 5 50%
Set 2: 8 Rep
Set 3: 6 Rep
Set 4: 6 Reps @RPE 7-8 70%
Set 5: 4 Rep
Set 6: 4 Rep 80%
Set 7: amrap (drop 15%)
Section 2 -12 min:
2:30 Emom × 5 Sets:
20 walking Lunges w/ DB's 40-50/25-30lbs
10 clean and press w/DB
12 laying down leg lifts
Section 3 -8 min cap:
3 Rounds
10 pull-ups
1:00 Sprints Or 20yrd sprints outside.
Rest :30 sec