Warm-up, then: A. One set of: Movement 1 – Wall Slides x 20 reps @ 3131 Movement 2 – Push-Up x 10 reps @ 2020 Followed by. . . One set of: Strict Handstand Push-Ups x 8-14 reps Rest 60 seconds, then. . . One set of: Handstand Push-Up Negatives to 4″ Deficit x 10 [...]

Two sets of: Banded Lat Stretch x 45 seconds per side Banded Tricep Stretch x 45 seconds per side and then … Forward Arm Swings x 10 reps Reverse Arm Swings x 10 reps Bear Hug Arm Swings x 10 reps Over and Back Arm Swings x 10 reps A. Every 10 seconds, for 60 [...]

Rear Delt Warm Up Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees) Incline I Raises x 10 reps (face down, raising straight arms in front) followed by … [...]

One set of: External Hip Rotation Drill x 60 seconds per side A. Every 2 minutes, for 6 minutes, complete: Clean from Mid-Thigh x 2 reps @ 65-70% and then … Every 2 minutes, for 6 minutes, complete: Clean from Mid-Thigh x 1 rep @ 70-75% Focus on driving through the legs and proper technique. [...]

and then . . . Two sets of: Run 400 Meters @ 50% pace 30 Seconds Nose to Wall Handstand Hold A. Three attempts for max distance of a Handstand Walk (or free standing handstand hold) B. Take 12-15 minutes to build to heavy jerk (any style) C. Back Squat: * Set 1 – 3 [...]

One set of: Ring Muscle-Up Reverse Pull-Up x 15 reps A. 5 sets of: Cast swing + pop swing followed by . . . Every minute, on the minute, for 10 minutes: Muscle Up x 1-2 reps Two sets of: Prone Upper Back Muscle Recruitment for Ring Muscle Ups x 10 reps B. Every minute, [...]

Three sets @ 50-60% effort: Assault Bike x 15/10 calories Banded Air Squats x 10 reps A. Front Squat * Set 1 – 5 reps @ 75-80% of 1-RM * Set 2 – 4 reps @ 80-85% * Set 3 – 3 reps @ 85-90% * Set 4 – 2 reps @ 90-95% * Set [...]

Burgener Warm-Up A. Every minute, on the minute, for 3 minutes (3 sets): Snatch Press from Behind the Neck in Receiving Position x 1 rep followed by . . . Every minute, on the minute, for 3 minutes (3 sets): Tall Snatch x 2 reps B. Every 2 minutes, for 16 minutes (8 sets), complete: [...]