Recommended Warm Up (15 Minutes):

500m Row

15 Shoulder Rolls

30 Single Unders

15 Push Ups

30 Double Unders


For time:

100 Double Unders

10 Handstand Push Ups

25 Toes to Bar

10 Handstand Push Ups

100 Double Unders

*Rest 3 Minutes and REPEAT!


*This is 2 total rounds!  Take a strict 3 minutes rest.  Allow at least 20 minutes for this workout.  Scaling Options are below.


Scaling Options:

100 Double Unders or 2:00 of Double Unders or 200 Single Unders

25 Toes to Bar or 25 Knees to Chest or 25 V-Ups

10 Handstand Push Ups or 10 Double Dumbbell Push Press



Strict Press (15 Minutes)

3 x 5 @ 65-70% of 1RM


*Work on quality in your press today!  No arching. Stay hollow and keep the bar close to the center line of your mass.

Skill Work