Warm-up (No Measure)
3 ROUNDS
10 Scap Pull-Ups
5 Ring Rows
10 Alt. Cossack Squats
5 Single DB Strict Press
Extended Warm-up – Metcon (No Measure)
2 SETS FOR QUALITY
1:00 Handstand Hold*
8/8 Tempo (2020) Box Step-Downs (24/20)
1:00 Weighted DB Squat Hold
1:00 Bike (EZ)
-Rest as needed b/t Sets-
*Freestand Optional
(No Measure)
Workout – Metcon (Time)
FOR TIME
40/30 Cal Bike
40 Single DB Alt. Step-Ups (50/35)|(35/20) || (24/20)*
20 Handstand Push-Ups
40 Pull-Ups
20 Handstand Push-Ups
40 Single DB Alt. Step-Ups
40/30 Cal Bike
*DB Can be held in any way above the waist.
(Score is Time)
HSPU Option 1: Box Pike Push-Ups
HSPU Option 2: DB Strict Press
KG DB: (22.5/15)|(15/9)