Every 3 Minutes x 4 Sets:
3-5 Challenging Strict Handstand Pushups
5-10 Pistols, alternating
10 Two Dumbbell/Kettlebell Bent-Over-Rows w/pause
MOD1: Deficit HSPU (if you can maintain 5 reps per set)
MOD2: HSPU to Floor
MOD3: Pike Pushups to deficit or floor
MOD4: Strict dumbbell or kettlebell press.
Pistol: Movement may be scaled by holding a counterbalance and/or adding a heel lift.
MOD1: Hold counterbalance and/or add a heel lift
MOD2: Pistol on box (non-working leg hanging straight down)
MOD3: Step-ups (https://www.youtube.com/watch?v=nrKKREjShwY)
Dumbbell Row: Stand with a dumbbell in each hand, neutral grip (palms facing thighs.) Perform an RDL-like movement until the torso is at approximately 45 degrees from the floor. In that position, row dumbbells up and back towards hip, focusing on keeping the shoulders down/relaxed. Pause briefly at top, then perform a controlled eccentric.
– Run 1200m/800m/400m/200m (For athletes that have a less than a 10:00/mile pace)
– Work:Rest 1:0.5 (rest time is approximately 1/2 of work time)
(For Athletes that have more than a 10:00/mile pace)
Back Squat 5-5-5-5
Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank. Drop 10% for the fourth set.