WARM-UP -
Crossover Symmetry or
Banded 7’s + Hip Halo
Warmup
-into-
8:00 AMRAP
30-second Row (build in
pace)
3 Bench Press (empty bar -
build across)
5 Dumbbell Front Squats
5 Dumbbell Push Press
STRENGTH -
5 sets x 2 Bench Press @85%
of Heavy Single (Week 1)
*Complete a set on the 2 min*
WORKOUT PREP -
2 sets:
5/4 Calorie Row
3 Dumbbell Thrusters
*Build in pace and weight
WORKOUT - Ferrero Rocher
For Time:
2000/1750m Row
*Every 2:00 (including
0:00) perform 10 Dumbbell
Thrusters (50s/35s)
(KG conv: 22.5/15 DBs)
GYMNASTICS: Handstand
Push Ups (Day 1)
5 minutes of Intro/Cues
(details in notes for the day)
WORKOUT
Advanced
EMOM 6 Minutes
Odd Minute: 5 Wall-Facing
Handstand Push Ups
Even Minute: 50ft single
dumbbell overhead walking
lunge 50/35 (25ft each arm)
Intermediate
EMOM 6 Minutes
Odd Minute: 3-5 Strict
Handstand Push Ups
Even Minute: 50ft single
dumbbell overhead walking
lunge 35/20 (25ft each arm)
Beginner
EMOM 6 Minutes
Odd Minute: 3-5 Box
Handstand Push Ups OR 5
Push Ups
Even Minute: 50ft single
dumbbell overhead walking
lunge (light)
MOBILITY -
1 min Barbell Quad Smash
(each side)
1 min Couch Stretch each side
1 min Trap Smash (each side)