Friday, March 8th 2019

Warm Up: 20 Burpees then..

10 Box Steps Ups, 10 Lunges, 10 Inch Worm to Push Up, 10 DB/KB Strict Press (5 Each Arm) 3x

WORKOUT 19.3

For time:

200-ft. dumbbell overhead lunge 50/35

50 dumbbell box step-ups 50/35 24/20

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

VARIATIONS

Rx’d: (Ages 16-54)

Men use 50-lb. dumbbell, 24-in. box Women use 35-lb. dumbbell, 20-in. box

Scaled: (Ages 16-54)

Men use 50-lb. dumbbell and 24-in. box, perform front- rack lunges, 5-in. elevated strict HSPU and bear crawl Women use 35-lb. dumbbell and 20-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl

Teenagers 14-15:

Boys use 35-lb. dumbbell and 24-in. box, perform overhead lunges, strict HSPU and handstand walk Girls use 20-lb. dumbbell and 20-in. box, perform overhead lunges, strict HSPU and handstand walk

Scaled Teenagers 14-15:

Boys use 35-lb. dumbbell and 24-in. box, perform front- rack lunges, 5-in. elevated strict HSPU and bear crawl Girls use 20-lb. dumbbell and 20-in. box, perform front- rack lunges, 5-in. elevated strict HSPU and bear crawl

Masters 55+:

Men use 35-lb. dumbbell and 24-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk

Women use 20-lb. dumbbell and 20-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk

Scaled Masters 55+:

Men use 20-lb. dumbbell and 20-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl

Women use 10-lb. dumbbell and 16-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl