New Standard Warm-Up:
5 Dead bugs each side 5 Prone Angels 5 PVC Forward Rollouts 5 PVC Reverse Rollouts 10 Alternating World’s Greatest Stretch Rotations 5x Inch Worm + Push-Up + Squat to Hamstring Stretch 400m Row 10 Alternating Side Lunges 15 Overhead Squats Burpeese in remaining time!

Watch the Standard Warm-Up Video Here


Workout Brief

Strength! 3 sets of:

  • Seated single arm Strict press, 3 x AMRAP
    *do each side then rest for 90 seconds*


  • 8 DB box step ups
  • 1 piked HSPU
  • 8 DB box step ups
  • 2 piked HSPU
  • 8 DB box step ups
  • 3 Piked HSPU…

For the strength, Do as many reps as possible of a single arm seated Z- press each arm. Have members start with the less strong arm, and match the reps on the other arm. About 60-90 second rest between sets.  Once the strength is done show the members the step ups and piked push ups.  The step ups are to be done while holding the single dumbbell down to the side. Ideally, members should do 4 alternating step ups while holding the DB down to the left, and 4 step ups down to the right. Try to have members scale to doing piked HSPU with feet on the box. If that’s too hard, have then scale to feet on the ground, or to push ups if they cant get any range of motion. They should use a piked HSP modification they can do 6 reps of when they are fresh. The goal in the AMRAP is to get PASSED the round of 8 piked HSPU.

Single arm Z press: https://youtu.be/Ib-8BOyAgTQ

At home:  Do workout as is.