Warm Up
3 rounds
10 scap pull-ups
10 scap push-ups
10 step back lunges (each side)
5 burpee complex (jumping air squat+up down+burpee w/ extra pushup)
-into workout prep-
3 rds
R1:
1 Chest to Bar
1 Handstand Push Up
1 Box Jump Over (small box)
R2:
2 Chest to Bar
2 Handstand Push Up
2 Box Jump Over (small box)
R3:
3 Chest to Bar
3 Handstand Push Up
3 Box Jump Over (small box)
3 rounds
10 scap pull-ups
10 scap push-ups
10 step back lunges (each side)
5 burpee complex (jumping air squat+up down+burpee w/ extra pushup)
-into workout prep-
3 rds
R1:
1 Chest to Bar
1 Handstand Push Up
1 Box Jump Over (small box)
R2:
2 Chest to Bar
2 Handstand Push Up
2 Box Jump Over (small box)
R3:
3 Chest to Bar
3 Handstand Push Up
3 Box Jump Over (small box)
You Get What You Give
7 minute Amrap
3-6-9-12. . .
Chest to Bar Pull Ups
Handstand Push Ups
Box Jump Overs (24/20)
@ 10:00
Begin Heavy 3 Back Squat
Back Squat 1×3
Back Squat for load:
Heavy 3 rep
Accessory
3 sets
3 turkish getups (each side)
15 Hip Extensions
20 Cossack squats
You Get What You Give
7 minute Amrap
3-6-9-12. . .
Pull Ups/Rack Rows
Push Ups
Box Jumps
@ 10:00
Begin Back Squat – Sets of 5
Back Squat 5×5
Back Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
