W.U. Coaches Choice
Strength: Upper, 4 Sets
Rep Scheme: 12,10,8 and 6
- Floor Press w/DB’s (each arm individually, full reps per arm)
- Face Pulls
- Tricep Pushups
W.O.D for time complete
21-15-9-6
- Hand Stand Pushups
- KB Swings 70/53
**Supplement HSPU with 3-6-9-12 Wall Walks
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ENDURANCE:
8 MIN EMOTM: 6 jumping squats then
- Superman
- Band walk forward back
- Band walk L R
- Walk out to plank scap push up
- Spiderman stretch and reach
- Skater Jumps
- Hollow Sit ups
- Jump Rope
4 MIN AMRAP
- 100 m sprint, 100 m jog
REST 1 MIN
In 18 MINS
- 30 Burpees
- 20 Med Ball Cleans
- 27 Burpees
- 17 Med Ball Cleans
- 24 Burpees
- 14 Med Ball Cleans
- 21 Burpees
- 11 Med Ball Cleans
- 18 Burpees
- 8 Med Ball Cleans
- 15 Burpees
- 5 Med Ball Cleans
- 12 Burpees
- 2 Med Ball Cleans
REST 1 MIN
In 15 MINS
Every Round:
- 15 Russian Swings
- 10, 9, 8, 7…1 Push ups
- 1, 2, 3, 4…10 v ups
CORE
2 ROUNDS
- 20 Right Side Plank Hip Touch
- 20 Left Side Plank Hip Touch
- 20 Flutter Kicks
- 20 Scissor Kicks
