B) 3 Rounds with an empty bar:
5 Bench Presses
10 Ring Rows
3 sets x 5 reps Bench Press
Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. Build over the first three sets to a manageable weight, then repeat that weight for three more sets.
5 Rounds for Time:
10 Handstand Push-Ups
10 Burpee Box Jumps, 24”/20”
*Athletes that are proficient with handstand push-ups, should perform the movement strict. Athletes that cannot perform Handstand Push-Ups, scale to standing barbell strict press at a load that complete 10 repetitions in no more than 2 sets
Handstand Push-Ups: athletes should be able to complete the round of 10 in 2 sets or less. Scale to strict handstand push-ups if an athlete is proficient.
Burpee Box Jumps: scale to Burpee step ups, if athletes do not feel comfortable jumping onto a box.
Double Unders: athletes may scale to 30 seconds of double under practice or scale to 40 singles per round.
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