Tue Sep 23

Train
3 Rounds For Time (9 min cap):
20 V-ups
10 Shoulder-to-overhead @ 115/75
5 Box Jumps @ 30/24

Move
9 Minute AMRAP:
10 Knee-raises
8 Dumbbell Push Presses
6 Jumping Air Squats

Warm-up
10/8 Cal Bike
20 Banded Good Mornings
10/10 Single Arm KB Strict Press
20 Heels Over KB

Strength
Alternating Every 2.5 Mins x 3 Sets:
Bench Press: 10 @ 55-60-65%

Strict HSPU/Dumbbell Strict Press: 10-15 reps

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Stimulus

Strength: we’re super-setting bench press with an overhead movement such as HSPU or dumbbell strict presses. Since both movements will conflict with each other, you can stay at a lighter weight or build across the 3 sets.

Train/Move: this is a quick workout, aim to complete sets of STOH in 1-2 sets max and take short breaks. V-ups are a challenging movement to maintain, take a brief pause at the bottom each time to pace yourself.

Tuesday Gymnastics:

Handstand Walk Practice/Wall Walks
Every 90s x 10 Rounds:
25’ Handstand Walk OR 3 Wall Walks

• goal is to be efficient while being upside-down. Reduce wall walks to 1 rep every 90s if it’s challenging to get close to the wall