Warmup: 3rds
10 squats
10 squat jumps
10 push-ups
Mobility: couch, chest, overhead wall
Strength: Back squats/HS HOLD
5x20 back squats
After each set complete a max effort hand stand hold. If you are doing this in your house take your shoes off (no lifters).
*use what ever weight you have!
Met con: For Time
50 DUs + 5 strict shoulder presses
50 DUs + 10 strict shoulder presses
50 DUs + 15 strict shoulder presses
50 DUs + 20 strict shoulder presses
50 DUs + 25 strict shoulder presses
*if you have DBs and they are to heavy to strict press go into push presses.
*Sub jumping jacks for DUs if you don’t have a jump rope.
*if you are doing body weight, sub burpees or handstand push-ups for shoulder press.