AC Met Con
Warm Up
AMRAP x 3 MINUTES
3 Inchworms + Push-Up
4 Scap Push-Up to Pike Position
5 Bootstrappers
Into…
AMRAP x 5 MINUTES
5 Up-Downs + Alt. Shoulder Tap
5/5 Single Arm Arnold Press
5 Jumping Air Squats
Skill
EMOM x 8 MINUTES
MIN 1 – :40 Wall/Box Hollow Body Hold
MIN 2 – Complete one of the below options:
OPTION 1: 3-5 Deficit Handstand Push-Ups
OPTION 2: 3-5 Handstand Negatives
OPTION 3: 3-5 Slow DB Strict Press (:03 Lower)
Workout
FOR TIME
50 Burpees
Immediately Into…
8 ROUNDS
5 Handstand Push-Ups*
7 Back Squats
Immediately Into…
50 Burpees
*Option for Strict Handstand Push-Ups.
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press