Warm-up

Strength:

Shoulder Press

Take 15min to build to a heavy single

Conditioning:

300m Run

20 Strict Handstand Push-ups*

300m Run

30 Lateral Burpees Over the Barbell

300m Run

20 Strict Handstand Push-ups

300m Run

*For Rx, these must be to a flat surface i.e. gymnastics mats or yoga mats. If using plates and an ab-mat, it must be 15lb plates with a blue ab-mat. (the black ones are higher than the plates) No kipping allowed. Largest scale is a black ab-mat with a 10lb plate under it.

**Second option with barbell strict press