Synergy Fitness – Functional Training M/W/F
Context – COMPETITION
Skill Warm Up
Spend 7 minutes working up to your deepest strict handstand push-up (or scaled version such as a dumbbell press).
Metcon (AMRAP – Rounds and Reps)
13 minute AMRAP
8/4 Kipping Handstand Push-Ups (Scaled – 4 DB Strict Press)
10 Deadlifts 185/125lbs
16 Step-Ups 24/20″
Rest 30 Seconds
Scaling Guide: 3-5 rounds.
Strict handstand push-ups
Step Up with 25lb/15lb dumbbells
If you don’t have handstand push-ups, pick a challenging dumbbell weight to use for the strict presses.
Keep your back nice and flat with those deadlifts, especially as you begin to fatigue in the later rounds.
Step-ups have the same standards as box jumps; make sure you hit full extension at the top and step down.