Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 minute easy row
5 front squats (empty bar)
5 shoulder to overhead (empty bar)
10-sec handstand hold
**2. Workout Prep**
1 set
8/6 Calorie Row (workout pace)
3 Strict Hand Stand Push Ups
3 Front Squats
3 Push Press
New England Patriots
16-14-12
Calorie Row
Strict Handstand Push-Ups
– @8:00 –
16-14-12
Calorie Row
Front Squats (95/65)
– @16:00 –
16-14-12
Calorie Row
Push Press (95/65)
* Women’s Calories 13-11-9
Skills and Drills
Advance:
5 Sets (1-3 Abmats)
5 Kick Up + 3 Second Descent + Strict Press
Intermediate:
5 Sets (1-3 Abmats)
3-5 Kick Up + 3 Second Descent + Kick Down (reset)
Beginner:
5 Sets (From Box or Pike Position)
3-5: 3 Second Descent + Strict Press
* Use Dumbbells or Barbell overhead press as a substitute for athletes who struggle with stability.
