Warm Up

2 Minutes of Cardio of Choice Slowly Increase Intensity

Mobility and Activation
Arm Swings X 30 Seconds
Cat Cow X 30 Seconds
PVC Pass Throughs X 30 Seconds
Wall Chest Stretch 30 Seconds per Side
Scapular Push-Ups X 30 Seconds
Leg Swings X 30 Seconds per Side
Alternating Lunge With a Twist X 30 Seconds

Movement Prep
Pike Push-Ups X 5
Wall Walks X 3
Handstand Kick-Ups X 5
Sit-Ups X 10
Russian Twists X 15
Rowing X 1 Minute
Handstand Push-Ups or Scaled Equivalent X 5

Strength

Bench Press

Every 2:15 on the Minute X 3 Sets
5 Reps @ 85% 1RM

Push-Ups
Every 2:15 on the Minute X 3 Sets
85% of Max Reps

WOD

AMRAP 15 Minutes

COMPETITIVE

10 Handstand Push-Ups
30 Sit-Ups
500/400M Row – 30/24 Cal Echo Bike

PERFORMANCE

13 Hand Release Push-Ups
30 Sit-Ups
500/400M Row – 30/24 Cal Echo Bike

LIFESTYLE

10 Elevated or Knee Push-Ups
20 Sit-Ups
400/300M Row – 24/18 Cal Echo Bike