Recommended Warm Up (15 Minutes):

400m Run

2 Rounds:

12/10 Calories Row/ Bike/ Ski

10 Push Ups

10 Romanian Deadlifts (empty bar)


With a Partner, 25 Minute AMRAP:

1,000m Run (together)

100/80 Calorie Row/ Bike

100 Handstand Push Ups

100 Deadlifts (225/155#)


*With a partner!  Run together, but break up the rest of the work so one person is resting and one is working.  I recommended trying to hold sets of 10 on everything.  Keep the quality high on the HSPU/ Push Ups.


Scaling Options:

Handstand Push Ups or Push Ups



Skill Work