1. Movement Prep/Activation and Increasing Heart Rate*Crossover Symmetry Warmup or Banded 7’s-into-3 sets:30 sec assault bike10 sec handstand hold5 Double Dumbbell Strict Press2. Workout Prep2 sets:5/4 Calorie Assault Bike (workout pace)3 Handstand Push Ups
2 Rds / 15 capRow 45 Cals | RX+ 45 Cals Ski60 Lunges | RX+ KB Step ups, 24/20", 55/35 | 45/2530 Ring Rows | RX+ Pull-ups
15 Cap
RX32/26 CalorieBike16 Handstand Push ups24/20 CalorieBike12 Handstand Push ups18/14 CalorieBike8 Handstand Push ups8/6 CalorieBike4 Handstand Push ups
RX+40/32 CalorieBike20 Handstand Push ups30/24 Calorie Bike15 Handstand Push ups20/16 CalorieBike10 Handstand Push ups10/8 CalorieBike5 Handstand Push ups
Scaling Idea:25/20 Calorie Bike20 Push ups20/15 Calorie Bike15 Push ups15/12 Calorie Bike10 Push ups10/8 Calorie Bike5 Push ups
Target time: 8-10 minutes
Time cap: 15 minutes
40/32 CalorieBike20 Strict Handstand Push Ups30/24 CalorieBike15 Strict Handstand Push ups20/16 CalorieBike10 Strict Handstand Push ups10/8 CalorieBike5 Strict Handstand Push ups
5 x 2 reps (each side)
*Use a weight that is challenging but allows for good form throughout reps