1.  Front Squat 3×5 (3 sets of 5 reps) @ 85% of 1rm

2.  5 Rounds for time:
– 20 Overhead Walking Lunges (45/25)
– 10 Lateral Hops over the plate
– 5 Handstand Push Ups


*The pictures above show different ways to do Hand Stand Push Ups.  The pic on the left shows and assisted or “piked” version which is a good way to scale down the workout if you are not comfortable doing them with your feet on a wall or free standing.  The pic on the right shows HSPU with feet on a wall for stability.


(This workout was taken from CF Vacaville North 10/17/11)

One response »

  1. 1592fitness says:

    Paul Mc:
    1. Front squat – 225# X 5
    2. 5 rounds… 13:11 (HSPU’s were hard after holding weight above head, slowed me down)

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