0:00-10:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

10:00-17:00

2) SPECIFIC WARM-UP:

3 Rounds

10 Lying Straight Leg Raises

10 Double DB Push Press

10 Double DB Bent Over Rows

—then—

Review HSPU set-up

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) Skillz: T2B and HSPU

Alternating Every Minute on the Minute for 15 minutes (5 sets each):

Max Toes to Bar in 30 seconds

Max Handstand Push-ups in 30 seconds

8 Gorilla Rows (4 each arm)

*more time to work on building volume for those that can do the full movement

*for those who cannot do the full movement we are working on getting the movement through drills (Scaled) or improving strength (Beginner)

*Gorilla Rows are to balance out the pushing with pulling for shoulder health, decreased reps from last time, try to increase the weight

*Beginner: Hanging Knee raises (get your knees as high as possible), Double DB Seated Strict Press @25/15, heavy as you can on rows

*Scaled: Elevating T2B (trying to get higher with the feet with every rep, see if you can stay on the bar for more reps and/or get closer and closer to the bar), Handstand push-up negatives, focus on good control and set-up of your hands, heavy as you can on rows

*Rx: heavy as you can on rows

*Rx+ 30seconds unbroken, strict or deficit HSPU, heavy as you can on rows

37:00-44:00

Transition for MetCon

44:00-55:00

4) MetCon:

3 Rounds For Time:

30 Russian KB Swings

30 Double Unders

30 Wall Balls

30 Double Unders

*Pace: Aggressive: 9:00, Solid: 10:00, Limit: 11:00

*challenge yourself on the KB and wall ball weight, 30 should be very tough to do unbroken

Beginner: 26/18, MB Thrusters 14/10

Scaled: 35/26, 14/10

Rx: 53/35, 20/14

Rx+: 70/53, 30/20

55:00-60:00

5) COOL-DOWN