3:00 PROGRESSIVE WARM-UP ON BIKE
1:00 - Conversational Pace
1:00 - Moderate Pace
:30 - Workout Pace
:30 - Cool Off Pace

Into…

3-4 SETS (7:00 Time Cap)
10 Alt. Samson Stretches
5 Strict Pull-Ups
10 DB Sumo DL (light w/ perfect positions)
10 DB Bent Over Row
25’ Quadruped Crawl

ON A 10:00 RUNNING CLOCK...
Practice Your Handstand Push-Ups*

*Different Drills Depending on Level...
Intro - Box HS Push-Up, HS Hold, or HS Negs
Intermediate - Strict or Kipping in Small Sets
Advanced - Deficit Strict or Kipping for Reps

(No Measure)

EVERY 4:00 FOR 6 SETS
7 Up-Down Devil's Press (35/20)|(20/15)
14 DB Front Squat
16/13 Cal Bike

-Rest Remainder of the Time-

(Score is Time for Each Set)