Warm Up/Total Session Time
Estimated Total Session Time:
1 Hour-1 Hour 15 Minutes (Everything Included)

Crossover Symmetry Activation Plus
-into-
12:00 Clock
0:45 row easy/0:30 row moderate/0:15 row fast
0:30 handstand hold
10 Single arm Dumbbell Z-Press R/L
-into-
Workout Prep:
3 Sets
3 strict handstand push up

"I am Beyonce always."
2,000m Row
50 Strict HSPU
-Rest 5:00-
50 Strict HSPU
2000m Row

Scoring: Time

Athletes Notes

TARGET SCORE
Target Time each set: 10-12 minutes

Time Cap each set: 14 minutes

STIMULUS
We are working pressing gymnastics under some aerobic fatigue.
WORKOUT STRATEGY & FLOW
Row: Keep a moderate/fast pace that you can go straight into the strict HSPU after.

Strict HSPU: These should be 5-7+ consistent sets to start

SCALING
The Scaling aim is to use a break up strategy (how many reps at one time) strict HSPU that you won’t be staring at the wall more than 10-15 seconds at a time during rest periods. .

Scale to finish near the target score:
2,000m Row
30 Strict HSPU (OR 50 kipping)
-Rest 5:00-
30 Strict HSPU (OR 50 kipping)
2000m Row

Cool Down
Easy Row 500m
Upper trap lacrosse ball 1:00 R/L
Banded Trap Stretch 2:00 R/L