Announcement
Happy Birthday Ari Bogotch!!!
Warm-up – Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry
or
Banded 7’s
-into-
6 min AMRAP
20 Single Unders
5 Alternating Dumbbell Hang Clean (each side)
5 Single Dumbbell Shoulder to Overhead (each side)
Warm-up – Warm-up (No Measure)
**2. Workout Prep**
1 set
1 Strict Handstand Push Up
3 Dumbbell Hang Power Cleans (Moderate weight)
10 Double Unders
2 Kipping Handstand Push-Ups
3 Dumbbell Push Press (Moderate weight)
10 Double Unders
Metcon – Metcon (Time)
3 Rounds
10 Strict Handstand Push-Ups
10 Dumbbell Hang Power Cleans (50s/35s)
50 Double Unders
– Rest 1:00 –
3 Rounds
10 Handstand Push-Ups
10 Dumbbell Push Press (50s/35s)
50 Double Unders
TARGET SCORE
Target time: 9-11 minutes
Time cap: 14 minutes
Scaling Option
3 Rounds
10 Push-Ups
10 Dumbbell Hang Power Cleans (light weight)
50 Single Unders
Rest 1:00 –
3 Rounds
10 Bar Push-Ups
10 Dumbbell Push Press (light weight)
50 Single Unders
Accessory – Warm-up (No Measure)
5 Rounds
10 Alternating Dumbbell Bench Press (build across sets)
10 Bent-over Dumbbell Row (build across sets)
3 Rounds
10 Alternating Dumbbell Bicep Curls (each side)
15 Banded Tricep Extensions