Handstand Option + Power Clean:
Every 90s For 6 Sets:
3,3,2,2,1,1: Power Cleans
Hspu-Pick a number (5-15 reps) and stick with it for every set, strict or kipping
Box Hspu-Pick a number (5-15 reps)
Timed Handstand Hold (wall facing or not/box)
Seated DB Strict Press-Pick a number depending how heavy you choose to go!
Power Cleans should challenge you but not be a max effort. Start around 70% of 1RM or feel. Add weight every set or every two sets.
25/18 Calorie Row
50 Double Unders
3 Rounds of “Chief” 135/95
1 round of “Chief”:
30s Assault Bike Hard
30s Easy Spin
Pay attention to your hard efforts and keep them consistent!
1:00 Heavy Sandbag Bear Hug Hold + 20 Hip Extensions
Bag should be tough towards the end of every minute. Play with different loads before completing this. Please put the sand bags back where you pulled them from to make yours heavy. Thanks in advance!