Make the Glute Activation 30 seconds on/30 seconds off for both sets.
B.
Every minute, on the minute, for 5 minutes (5 sets) of complex:
Strict Handstand Push-Up x 5 reps + Handstand Push-Up Negatives x 3 reps @ 30A1
Scaled:Strict Handstand Push-Ups x 3 reps + Handstand Push-Up Negatives x 1 rep
Followed by. . .
Every minute, on the minute, for 4 minutes (4 sets) of:
Boxed Handstand Push-Ups to 8″/4″ Deficit x 6-8 reps (place feet on a box and lower into the handstand push-up)
Followed by. . .
For 60 seconds, perform one set of:
Reverse Snow Angels x max reps (FAST)
C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
Followed by…
Every two minutes, for 6 minutes (3 sets):
Back Squat x 3 reps @ 88-90%
A.
Every minute, on the minute, for 9 minutes, complete:
Interval 1 – Sumo Deadlift High-Pulls x 30 seconds
Interval 2 – Double-Unders x 30 seconds
Interval 3 – Pistols x 30 seconds
35-54: 115/75 lbs