I. Row 500m
II. 2 Rounds of
7 x Air Squat to Medicine Ball
7 x Medicine Ball Deadlift
7 x Medicine Ball Sumo Deadlift High Pull
7 x Medicine Ball Clean
10 x Push-ups
15 x Hollow Rocks
III. Mobility & Yoga Poses
Impact/Focus: Handstand Push-up Holds & Reps Intervals
Warm-up as needed before working through the following;
12 Rounds of
:30 reps x Handstand Push-ups
- Target 7 or 12 reps per round and accomplish within the :30 work period, using any remaining time to hold in an isometric Handstand Hold.
- If unable to complete any given round within the :30 move into the rest interval and proceed to the following interval regardless.
- Scale to modified range of motion HSPU to Stinkbugs, Pike Push-ups, or incline Push-ups as necessary.
- Reps will be adjusted for individuals with scaled movement goals for the day.
- Rep schemes are based on the relative difficulty of the movement execution.
Post best rep score, low rep score, and total reps to comments.
Complete for time
50 x Slamball
Then… 5 Rounds of
19 x Wallball (20/14lbs to a 10/9ft targets)
35 x Slamball
Post scores to comments.