Recommended Warm Up (15 Minutes):
10 Push /ups
10 Strict Press (empty Barbell)
10 Push Press (empty Barbell)
-Stretch as a class-
4 Rounds for Time:
15 Push Press @ 75% Bodyweight
*This took anywhere between 12-22 minutes for people. Pick a weight so that you don’t do more than 3 sets per round. You should be able to get a minimum of 5 reps in a set, but hopefully more. Try to recover on the run.
3-4 Sets for Quality
5 Weighted Strict Pull Ups
50’ Handstand Walk OR :45 Handstand Hold OR 1:00 Plank Hold
25 Ab Mat Sit Ups
*You should have 15-20 minutes at the end of class to work through this. Do strict pull ups even if you have to use a band.