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A. Straight arm pressing strength EMOM for 10 rounds:

Minutes 1-6: 20-30 sec of shoulder taps (ideally in a handstand or wall walk position, but scale to a plank or pike position if needed)

Minutes 7-10: 10-30 sec L-sit (scale to tuck) hold on parallettes, boxes, or on the dip bars.

Then: 3 max effort sets of parallette push-ups. These can also be done on dumbbells. The goal is to move through a bit longer range of motion.

B. 8 minute AMRAP of:

6 power cleans (135/95)

6 front squats

6 bar hop burpees.