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Components

Team ZEUS

Cossack Squat

Handstand Push-ups

Metcon

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Workout

23June2017

Karen Shanker! Congrats on the PRs yesterday in both Back Squat,

Warm-up

Team ZEUS (3 Rounds for time)

U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.

Strength & Skill

Alternate between Primary 1 & Primary 2, with 60 seconds in between sets

PRIM1: Cossack Squat (5 Sets of 8-10 Reps (L/R=1))

After form in perfected, use a dumbbell or kettlebell to increase weight.

PRIM2: Handstand Push-ups (5 Sets of 8-10 Reps)

Handstand Push-ups

Scale appropriately & add how you scaled movement in the 'comment' section.

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 9:
8 Dumbbell Man-Makers
10 Box Jumps (20/24)

*Man-Makers = Row left, Push-Up, Row right, Power Clean, Push Press

Dumbbell Weight:
Rx+ 50's/35's
Rx 40's/20's
Sc Wt. Moderate to light, able to move smoothly though full reps.

Want to see some of these movements in action? Check out our .