Warm-up

Strength:

Every Minute on the Minute x 10min

1- Strict Chin-ups x 6-8 reps

2- Single Leg Romanian Deadlifts x 6 each leg Slow and Controlled.

If stable and balanced, add weight with an empty barbell, single or double dumbbell.

Conditioning:

30 Double Dumbbell Box Step-overs 50/35

30 Strict Handstand Push-ups

30 Single Arm Devil’s Press

Or

30 Double Dumbbell Box Step-overs 35/25

30 Strict Handstand Push-ups with feet or knees on box

30 Single Arm Devil’s Press