10/09 – “How Rude!”

WARM-UP

10:00 AMRAP

30-second Jump Rope
10 Cossack Squats
10 Hollow Rocks
10-second Handstand Hold
5 Pike Push Ups

WORKOUT PREP
2 sets:
10 Double Unders
5 Goblet Squats (build in weight)
3 GHD’s/V-Ups

STRICT HANDSTAND PUSH UPS: WEEK 2

Freedom:
EMOM8:
Odd: :30 handstand hold (back against wall)
Even: 30-second max strict handstand push-ups or deficit strict HSPU

Independence:
EMOM8:
Odd: :30 handstand hold (back against wall)
Even: 30-second max tricep push-ups

Liberty:
EMOM8:
Odd: 30-second handstand hold with feet or knees on a box, or a plank hold.
Even: 30-second max elevated push-ups

THEN

3 sets
12 Dumbbell Front Raises (leave 2 reps in the tank)

Rest 30sec

30% of max set strict handstand push-ups/box handstand push-ups/push- ups from Week 1

Rest 60sec

WORKOUT – “How Rude!”

81-63-45-27
Double Unders
27-21-15-9
Goblet Squat (24/16)
*15 GHDs (Or V-Ups) after each round

Time cap: 15 Minutes

COOL DOWN/MOBILITY
1 Min Cat Cow
1 Min Forearm Smash
2 x 10 Seated External