WARM-UP -
Banded 7s
-into-
8:00 AMRAP
30 second Jump Rope
10 Single Arm Alternating
Dumbbell Bench Press
10 Deadbugs
5 Pike Push Ups
STRENGTH -
Build up to a Heavy 3-rep
Pause Bench Press (2-3
seconds)
in 12-15 minutes
WORKOUT PREP -
1 set:
5 Push Ups
50m Run
4 Handstand Push Ups
50m Run
2 Strict Handstand Push Ups
WORKOUT The Mole
Freedom (RX’d)
100m Run
10 Strict Handstand Push Ups
200m Run
20 Handstand Push Ups
300m Run
30 Push Ups
300m Run
20 Handstand Push Ups
200m Run
10 Strict Handstand Push Ups
100m Run
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Pec Stretch
2x 45 Second Ring Tricep
Stretch
1 Minute Pec Minor Stretch