*Do a set every 2 mins
10 Dumbbell Seated Strict press @7/10 RPE + 20 Barbell Speed Strict Press (Light and Fast)
10 Dumbbell Seated Strict press @7.5/10 RPE + 20 Barbell Speed Strict Press (Light and Fast)
7 Dumbbell Seated Strict press @8/10 RPE + 20 Barbell Speed Strict Press (Light and Fast)
8Dumbbell Seated Strict press @8.5/10 RPE + 20 Barbell Speed Strict Press (Light and Fast)
Score Dumbell seated strict press
1-2 Sets
1:00 Row
10 Banded Good Morning
50 ft single arm Farmers Carry (each arm)
5 single arm suitcase deadlift (Each arm)
20 Step Back Lunges
-then-
warm up to workout weights
2. Workout Prep
1 Set at Pace
2 Double Dumbbell Deadlifts
10 ft Farmers Carry
2 Double Dumbvell Step Back Lunges
3 Rounds for Time
25ft Handstand Walk into Max Freestanding Hold at the 25 ft line
-rest 1 min
Scaling:
3 Rounds for time
25ft Handstand Walk towards the wall then max handstand hold against wall.
rest1 min
Option 2:
3 Rounds for Time
3 Wall Walks & Top of 3rd wall walk HOLD max Handstand Hold
-rest 1 min
Option 3:
3 Rounds for Time
25′ Bear Crawl into Max Handstand Hold against wall or box pike hold
rest 1 min
Crossover Symmetry
Banded 7’s
2-3 Sets
10 Prone Is, Ts, Ys
10 Single Arm Press