Workout – Metcon (Time)
GHOSTBUSTERS
4 Rounds
8 Overhead Squats (115/80)
8 Strict Handstand Push-Ups
-At 10:00-
4 Rounds
12 Front Squats (115/80)
12 Handstand Push-Ups
TARGET SCORE
Target time each set: 4-6 minutes
Time cap each set: 8 minutes
SCALED OPTION
4 Rounds
8 Front Squats (mod-light)
8 Push-Ups
At 10:00
4 Rounds
12 Back Squats (mod-light)
12 Dumbbell Push Press (light)
Accessory – Warm-up (No Measure)
Single DB Bench Press 3×10
3 sets: 10 reps (each side)
*Build to a moderate weight and stay the same or build across all sets.
Accessory – Warm-up (No Measure)
Standing Tricep Extension w/ band 4×10
Focus: Attach band to pullup bar overhead. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Resistance should allow for control throughout the extension. Avoid going to complete lockout at the bottom: focusing on stopping just before full extension. Focus on engagement of triceps with each rep and stop before failure is reached. Torso should be slightly bent forward arms/elbows slightly in front of body
4 sets: 10 reps
Mobility – Warm-up (No Measure)
1 min couch stretch (each side)
1 min quad smash (each side)
2 min foam roll all of lower body
* If time permits