Strength
Back Squat
A. Every 2 minute complete:
- Set 1: 10 reps @ 50% of 1RM from last Monday
- Set 2: 8 reps @ 60%
- Set 3: 6 reps @ 70%
- Set 4: 4 reps @ 80%
- Set 5: 2 reps @ 90%
B. Every 2 minutes, for 5 sets complete:
- 5 reps @ 60%
Conditioning
10 minutes – As Many Reps as Possible:
- 10 Strict Handstand Push-ups -OR- Max UB Strict Handstand Push-ups
- 50′ DB Walking Lunge (2 x 50#/35#)
*Complete a max set of unbroken strict handstand push-ups. If you hit 10 UB reps, your set is done. Once you come off the wall, complete the 50′ walking lunge.
*Score = total number of handstand push-ups completed.
Scaling: Strict Handstand Push-ups → Kipping Handstand Push-ups → Push-ups (max of 15 per set)