Mobilize, then:
Primary Training Session
Activation + Warm-Up
250 Meter Row (Easy)
200 Meter Pec Activation Walk
250 Meter Row (Medium)
Three sets, not for time, of:
100 Meter Sprint Row (Sprint Start + Powerful Strokes until 100 Meters reached)
10 Right Plank Pulls
10 Left Plank Pulls
3 Kick up to Handstand
1 Wall Climb
A.
Three sets of:
Strict Press x 6-8 reps
Rest 90 seconds
*Build over the course of the three sets.
At the 12 minute mark complete …
Three sets of:
Push Press x 6-8 reps @ 11X2*
Rest 2 minutes
*Controlled 2 second descent, 1 second pause in the dip, 2 second pause at the top.
B.
35-54:
Five rounds for time:
20/15 Calorie Row
6 Strict Handstand Push Ups
9 Chest-to-Bar Pull-Ups
50-Foot Single Arm Dumbbell Overhead Lunge (70/50 lbs)
55+:
Five rounds for time:
18/12 Calorie Row
6 Strict Handstand Push Ups to 3″ riser
9 Pull-Ups
50-Foot Single Arm Dumbbell Overhead Lunge (50/35 lbs)
Time Cap: 25:00
**If you are not doing the AGOQ then please use 35-54: 50/35 lbs; 55+ 35/20 lbs
If you don’t have Strict Handstand Push-Ups then complete the above doing one of the following progressions:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
C.
Three sets of:
10 Bamboo Bar Press + 30 Second Overhead Hold
Rest as needed
Dumbbell Bent Over Reverse Flys x 10-12 reps
Rest as needed
D.
Three sets of:
Suitcase Carry x 30-45 seconds each side
Rest as needed
Supine GHD Plank x 30-45 seconds
Rest as needed