3 Min Machine
2 Min Quick Group Stretch
-into-
3 sets
1 min row (easy pace)
5 Alt. V-ups (each side)
5 Wallballs (focus on breathing and arm cycling)
5 Power Cleans (build across)
3 Burpee Pull-Ups

 

RX:

AMRAP 14 Minutes
30/24 Cal Bike
30 Hanging Knee Raises
30 Wall Balls
30 Power Cleans 75/55/35
10 Burpee Pull-Ups

RX+:

AMRAP 14 Minutes
50/40 Cal Ski
40 Toes-to-bars
40 WBS (14/10) (10’/9')
30 Power Cleans (95/65 | 75/55)
20 Burpee Pull-Ups

Week 2: Handstand Hold

Advanced:
5 Sets
1-minute Handstand Hold (wall)
1-minute Rest

Intermediate:
5 Sets
:45-second Handstand Hold (wall/ feet on Box)
1:15-minute Rest

Beginner:
5 Sets
:30-second Handstand Hold (feet on Box/Knees on Box)
1:30-minute Rest

* Use standing Overhead Banded hold as a substitute for athletes who struggle with stability.

1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)