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Warm-up (2 Rounds)

Minute 1: Handstand hold, handstand walk practice, etc. (something inverted)

Minute 2: 10 Jumping squats, then squat hold

Minute 3: Pigeon pose or Dragon pose (athlete choice – pick 1, hold one side for the entire minute and then hold the other side on the other minute)

Mobility Recommendation: 2:00 shoulder floss per side


Tempo Strict Pull Ups: Accumulate 30-50 Reps – fast on the way up, 3-5
seconds on the way down, clock set for 15 minutes, quality > quantity, practice negatives if you can’t do a strict pull up


AMRAP 15 Minutes: 9 Dumbbell Front Squats (50/35), 7 Box Jumps (24/20), 5 Strict Handstand Push Ups – squats should be 1 set for the entirety of the workout, scaling the HSPU will be necessary for most and the first scale should be kipping HSPU, try to work upside-down before scaling to push ups




With a partner: 40 Heavy Russian KBS, 30 Calorie Bike, 20 light Devil’s presses – split the work evenly and go hard on the bike to spike your heart rate

Mobility Recommendation: 2:00 frog pose, 20 leg swings per side


Sumo Deadlift: 4-4-4-4-4-4 (6×4) – play with a new style of pulling


2 RFT: 20 Calorie Bike, 10 Devil’s Presses (50/35) – 8 minute time cap, get the DBs overhead with a kettlebell-swing style from the ground but make sure you’re keeping your back in a safe position