Mobility: Hip Mobility.
Skill Practice Warm Up: None.
Strength: Front Squat 3 – 3 – 3 – 3 – 3 (5 Sets of 3 Reps “Strong Effort” – Increasing Load Each Round).
Super Set: 5 x 3 HandStand Push Up for Depth (5 Sets of 3 Reps at the same depth).
Handstand Push Ups are not something you want to rush into. Make sure you have a solid foundation before you do these. A good baseline and Diablo’s standard is 20 strict push ups and a 60 second handstand hold. If you cannot do both of those DO NOT go upside down. Scale by using a box or by doing DB strict presses.
Metabolic Conditioning: “Aragorn” – 7 Minute AMRAP
50’ Broad Jump (Count Reps)
Strict Chin Ups (A: Broad Jump Reps, I*: Half of Broad Jump Reps, N: Half of Broad Jump Reps with a Band)
Single Arm DB Shoulder Press – Broad Jump Reps (A: 45lbs, I*: 25lbs, N: 15lbs)
Bumper Plate Burpees – Broad Jump Reps (A: 45lbs, I*: 25lbs, N: 15lbs)
Scaling Guide: 3 – 5 Rounds
*Women’s “As Prescribed” weights and reps (Rx)
Coaching Tips: Pay attention and count your reps so you don’t do extra work. Switch your arms as needed for the DB strict press. For the bumper plate burpees make sure to keep your back flat and DO NOT drop the plate until it is below your knee.
Compare To: New Workout!
Optional ‘Cash Out’: 800m Run