27
Metcon (2 Rounds for reps)
4 Rounds
7 Overhead Squats
7 Handstand Push-Ups
-At 8:00-
4 Rounds
10 Front Squats
10 Handstand Push-Ups
Rx(95/65) Rx+ (115/80) + Strict HSPU
7 Overhead Squats
7 Handstand Push-Ups
-At 8:00-
4 Rounds
10 Front Squats
10 Handstand Push-Ups
Rx(95/65) Rx+ (115/80) + Strict HSPU
Weightlifting
20min to complete
Single Arm DB Bench (3 sets: 10 reps)
Focus: Start with a single DB and extend overhead while lying on a bench. Bench with one arm, allowing the other arm to be extended out for balance and rest by the body. Loading should be moderate and allow for control throughout entire rep. Heavy core engagement will be needed due to only one side being loaded at a time. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. Set is complete when required reps have been completed on each side. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.
Superset With
Standing Tricep Extension w/ band (Weight)
Focus: Attach band to pullup bar overhead. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Resistance should allow for control throughout the extension. Avoid going to complete lockout at the bottom: focusing on stopping just before full extension. Focus on engagement of triceps with each rep and stop before failure is reached. Torso should be slightly bent forward arms/elbows slightly in front of body.
Stimulus is steady pacing while being mindful not to push pace too hard and accidentally no rep on higher skill movement like overhead squats.
Shoulder fatigue will be the deciding factor with this workout. Athletes should look to take extra second before going inverted to shake their arms out.