WARM-UP -
10:00 AMRAP
30-second Jump Rope
10 Cossack Squats
10 Hollow Rocks
10-second Handstand Hold
5 Pike Push Ups
WORKOUT PREP -
2 sets:
10 Double Unders
5 Goblet Squats (build in
weight)
3 GHD’s
STRICT HANDSTAND PUSH-
UPS: WEEK 2:
Freedom:
EMOM8:
Odd: :30 handstand hold
(back against wall)
Even: 30-second max strict
handstand push-ups or
deficit strict HSPU
Independence:
EMOM8:
Odd: :30 handstand hold
(back against wall)
Even: 30-second max tricep
push-ups
Liberty:
EMOM8:
Odd: 30-second handstand
hold with feet or knees on a
box, or a plank hold.
Even: 30-second max
elevated push-ups
THEN
3 sets
12 Dumbbell Front Raises
(leave 2 reps in the tank)
-rest 30sec-
30% of max set strict
handstand push-ups/box
handstand push-ups/push-
ups from Week 1
-rest 60sec-
NOTE: if you missed the
baseline test last week, do
this first and then do the
EMOM8.
WORKOUT - “How Rude!”
81-63-45-27
Double Unders
27-21-15-9
Goblet Squat (53/35)
15 GHDs (Or V-Ups) after
each round
(KG conv: 24/16)
COOL DOWN/MOBILITY -
1 Min Cat Cow
1 Min Forearm Smash
2x 10 Seated External