Strength 20 - 25 Minutes:
Back Squat - 6 sets of 4 @ 80% of 1RM
*This is the same weight you used last Wednesday, and on Sunday. We are adding a rep to every round. Each set on a 2:30 clock (15min total work time).


As Many Rounds As Possible in 5 Minutes of:

1 Shuttle Run (Pole & Back, formerly known as "The Blue Pole")
2 Handstand Push-ups
1 Shuttle Run
4 Handstand Push-ups
1 Shuttle Run
6 Handstand Push-ups
.... keep on in this fashion until time expires, adding 2 Handstand Push-ups each round.

*Handstand Push-ups are however you like (strict, kip, magical levitation...), so scale accordingly. This is a fast workout, and the reps are low (to start with), so make your Handstand Push-ups challenging if you need to scale. You may use AbMats and/or boxes, if necessary.


Darren said...

220# back squats
1 of 10 khspu's

pirish said...

180# back squat
2 of 10 hspu's using box

Jordan said...

260# back squat
3 of 14 HSPU rxd

Eldon said...

3 of 10 hspu

Anonymous said...

1 of 12 hspu 1mat&10# plate

Rachel said...

143# BS
3 HSPU in round of 10 (on toes on box)