Recommended Warm Up (15 Minutes):

15 Shoulder Rolls (pvc)


2 Rounds:

300m Row

10 Scap Push Ups

10 Scap Pull Ups


For Time:

50/40 Calorie Row

50 Toes to Bar

150’ Handstand Walk


Time Cap = 15 Minutes


Stagger the start by 4 minutes if necessary!  This is a long handstand walk, you will most likely have to break this up.  If we do not have handstand walks, we are going to accumulate 2:00 in a handstand hold.  The clock stops on the 2:00 every time you come off the wall.  OR you can work through 50 GOOD push ups.


Close Grip Bench Press (25 Minutes)



*Work at the same weight for all 5 sets.  Close grip will help build strength to translate for the OVERHEAD PRESS portion of the thruster.  Make sure to load up the triceps, back, and shoulders in the press.  Do 7-15 Inverted Rows after each set of bench press!

Skill Work