friday

Warm-up

​2-3 SETS FOR QUALITY 
:30 Single Unders
10 Scap Push-Ups 
12 KB Plank Taps 
5/5 SA Russian KB Swing
5/5 Alt. KB Arnold Press 
50’ OH KB Walk* 

*Switch arms at 25’.

Extended warm-up

EMOM x 10 MINUTES
MIN 1 - :45 Row-Bike-Run (EZ)
MIN 2 - Handstand Option*

*Option 1: 3-5 Negative HSPU
Option 2: 1/1 Pike Walk**
Option 3: 7-10 Pike Push-Ups
Option 4: :30 HS Hold

**Pike Walk = feet on box, walk hands all the way around one way, then back.

Metcon

​FOR TIME
100 Double Unders

Immediately Into...

25-20-15-10-5
Handstand Push-Ups
10-20-30-40-50
Sit-Ups

Immediately Into...

100 Double Unders

(Score is Time)

HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press