Warm-up
10-8-6-4-2
Lateral Up & Overs x 2
Push Ups w/ Feet on Box*
Box Crunches
*ADV- Pike Push Ups
Strength
10-8-6-4-2
Strict press
Strict Pull-up
WOD
2 Rounds
30 Deadlifts (185,125)
15 Handstand Push-ups
30 Box jumps
20 Toes to bar
Level 2- (155,105), 30 Push-ups
Level 1- (115,75), 20 DL&BJ, 15 Push-ups, 20 Sit-ups
ADV – Strict HSPU
Coaches Tip – Deadlifts are meant to be light and fast here. Something you can knock in 1-3 sets.
Extra Work
3 Rounds
100 Double Unders
25/20 Cals Echo Bike