Warm Up
1 ROUND
5 Inch Worms
10 Step-Ups
10 WB Push Press
10 Elbow Punches
Into…
1 ROUND
5 Push-Up to Pike
8 Step-Overs
8 WB Front Squats
5 Clean Deadlift
Into…
1 ROUND
5 Burpees
6 Wall Balls
6 Box Jump-Overs
5 Hang Muscle Clean
Benchmark Workout “RED LIGHT, GREEN LIGHT”
PARTNER WORKOUT IN TEAMS OF 2
AMRAP x 30 MINUTES (1:00 ON / 1:00 OFF)*
5 Handstand Push-Ups**
10 Wall Balls
5 Hang Power Cleans
10 Box Jump Overs
*P1 works through the movements while P2 Rests. When the first 1:00 interval is finished, P2 begins their round. P1 will always work during the ‘ON’ interval and P2 will work during the “”OFF”” interval.
Pick up where you left off.
**HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB or BB Strict Press