3 sets:
AMRAP 1 Minute
Toes to Bar
-straight into-
AMRAP 1 Minute
Shuttle Runs (50ft)
-rest 3 minutes-
AMRAP 1 Minute
Handstand Walk
-straight into-
AMRAP 1 Minute
Shuttle Runs (50ft)
-rest 3 minutes between sets-
*Toes to Bar has to be in unbroken sets of 7+, and Handstand Walk has to be in unbroken 5ft+ increments.
**Every 5ft of Handstand Walk to be scored as a rep.
Barbell Prep
1. 2-3 Sets
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)
Bench Press + Dumbbell Reverse Flies
3 Sets
4 Bench Press @8.5-8.5+/10 RPE
12-15 Dumbbell Reverse Flies @6/10 RPE
*Rest 2-3 min between sets.
**Score is Bench Press, Reverse Flies
3 Sets
12-15 Dumbbell Incline Bench Press @6-6.5/10 RPE
10 Hang Kettlebell Upright Rows @8.5/10 RPE
*Rest 2-3 min between sets.
3 Sets
12-15 Dumbbell Incline Bench Press @6-6.5/10 RPE
10 Hang Kettlebell Upright Rows @8.5/10 RPE
*Rest 2-3 min between sets.
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