LEVEL 1
1. Strict Handstand Push-ups
2 Rounds:
55% of Max Unbroken Strict Handstand Push-ups
45% of Max Unbroken Strict Handstand Push-ups
35% of Max Unbroken Strict Handstand Push-ups
*Rest as little as needed between unbroken sets, and rest 2:00 between rounds.
2. Conditioning
For Time:
400 Meter Run, 30 Wall Balls (20/14), 30 Box Jumps (24/20)
400 Meter Run, 21 Kettlebell Swings (24/16), 12 Pull-Ups
400 Meter Run, 21 Kettlebell Swings (24/16), 12 Pull-Ups
400 Meter Run, 30 Wall Balls (20/14), 30 Box Jumps (24/20)
LEVEL 2
1. Strict Handstand Push-ups
2 Rounds:
55% of Max Unbroken Strict Handstand Push-ups
45% of Max Unbroken Strict Handstand Push-ups
35% of Max Unbroken Strict Handstand Push-ups
*Rest as little as needed between unbroken sets, and rest 2:00 between rounds.
2. Run Conditioning
On the 2:30 x 6
Shuttle Sprint
10 – 20 – 30 + 100 Meter SprintRun 10 meters and back, 20 meters and back, 30 meters and back, followed by a 100 meter sprint.
3. Conditioning
For Time:
400 Meter Run, 30 Wall Balls (30/20), 30 Box Jump Overs (24/20)
400 Meter Run, 21 Kettlebell Swings (32/24), 12 Chest to Bar Pull-Ups
400 Meter Run, 21 Kettlebell Swings (32/24), 12 Chest to Bar Pull-Ups
400 Meter Run, 30 Wall Balls (30/20), 30 Box Jump Overs (24/20)