Recommended Warm Up (15 Minutes):
15 Shoulder Rolls (pvc)
10 Scap Push Ups
10 Scap Pull Ups
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!