WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
PRESS OR STRICT HANDSTAND PUSHUP
3-3-3-3-3 PRESS STARTING AT 80%
5-5-5-5-5 STRICT HANDSTAND PUSHUPS
HSPU’S RANGE FROM 1 ABMAT ON A 45# PLATE TO DEFECIT
*DO NOT DOUBLE/TRIPPLE UP ABMATS
**IF WORKING ON PARTIAL RANGE OF MOTION, AFTER COMPLETION OF 5X5
DO NEGATIVES TO FURTHER RANGE OF MOTION
WOD
AMRAP 20 MINS:
10 RENEGADE ROWS 55’s/35’s
1 MED BALL CARRY AROUND BUILDING 20/14
10 SINGLE ARM OVERHEAD LUNGES 55’s/35’s (5 LEFT ARM, 5 RIGHT ARM)
1 MED BALL CARRY AROUND BUILDING
COOL DOWN