**1. Movement Prep/Activation and Increasing Heart Rate**
2:00 Machine
– into –
Every min (5:00)
8 Wall Ball Thrusters (light)
8 Sit Ups (focus on knee extension)

**2. Workout Prep**
3 sets
50m Run (workout pace)
3 Parallel GHD’s + 2 Full GHD’s
Set 1: 3 Pike Push-Ups
Set 2: 3 Kipping Handstand Push-Ups
Set 3: 3 Strict Handstand Push-Ups

Workout:  Triple Trouble

* Target number of Rounds: 4-6 rounds
* Minimum number Rounds before scaling: 3.5 rounds

15:00 Amrap
300m Run
20 GHD Sit-ups (OR 30 V Ups)
10 Strict Handstand Push-Ups

*Run counted at 3 reps: 100m = 1 rep
*33 reps per round

* Scaling option 1 (Masters 45+)
15min Amrap
300m Run
15 GHD Sit-ups
7 Handstand Push-Ups

* Scaling Option 2 (Beginner)
15 min Amrap
400m Row
20 Sit-ups
10 Dumbbell Strict Press (light)

* Limited Equipment Option
15 min Amrap
300m Run
20 Sit-ups
10 Strict Handstand Push-Ups

* Large Class Option
Teams of 2
18 min Amrap
300m Run (together)
20 GHD Sit-ups (each)
– Partner holds plank (elbows) –
20 Strict Handstand Push-Ups

**3. Strength Prep**
– Body will be warm after the workout. While explaining the strength have athletes start getting the bars and progress through the warm-up while adding weight to each set:

3 working sets (light)
2 Tempo Front Squats (Just slow and controlled) + 1 Back Squat
* Add weight to each set but not heavy *

Strength: Back Squat + Front Squat 5×6

Back squat + Front squat:
(5+1) x 5 sets.
*Rest 60-90 secs between sets*

*The front Squat should be a struggle, but not a miss.

Accessory:

12-10-8-8 Bulgarian split squats (Build to a challenging weight for each set) (total reps, not each side)
4×8 B-stance Double Dumbbell Deadlift (Heavy)
4×6 Weighted Glute Ham Raise (Moderate)