Friday, June 24th, 2022

warm-up (15 minutes)

every 4 minutes on the minute x 3 rounds
200m med ball run
10 med ball hinge to row
10 med ball thrusters
10 no push-up burpees

Strict handstand push-up

Every 2:15 minutes on the minute x 6 rounds
x max reps
rest 10 seconds
strict chest to bar pull-ups x max reps

*Two very challenging bodyweight movements, depending on your level you should scale these. handstand push-ups may be hand release push-ups or regular push-ups, and chest to bar pull-ups may be assisted pull-ups. Pick a level you can do at least 5 reps confidently.

For Time (remaining time in class cap)

you go I go with a partner
10 rounds
6 DB burpee box step overs (50/35) (24/20)
bike cals (18/15)

*The dumbbells should be fairly heavy, but you should be able to move smoothly over the box and bike cals should take just over a minute to complete