Machine of choice: 2:00 at a conversational pace
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1:00 Couch each leg
1:00 Pigeon each leg
AMRAP4
8 Hand Release Push Ups
6 Empty Bar/PVC High Pull
4 Empty Bar/PVC Overhead Squat
Complete 2-3 sets with a PVC, and 2-3 Sets with an empty barbell - Coach lead for each set.
6 Minutes to build to 60%
9 Minutes for 1:30 x 6
Set 1: 3 Reps at 60%
Set 2: 3 Reps at 65%
Set 3: 2 Reps at 70%
Sets 4,5,6 : 1 Rep at 80%
Record your 80% - do not go over - NO MISSES !
GPP 12 Sumo Deadlift High Pull #75/559 Handstand Push Up 6 Burpee Over Bar
Competitor12 Sumo Deadlift High Pull #95/759 Strict Handstand Push Up 6 Burpee Over Bar
Push your pace, this is a 9-minute effort so bring the intensity.
Accumulate 50 of each movement , partition as desired.
Empty Barbell Z-Press
Dumbell Bent Over Row
Dumbell Pull Over