Heads up Pyromanians, Wednesday there will be a Pyro benchmark called “FLASHPOINT”. There will be more coming and they’re added to the list of “Hero grade” we did a while back. It’s gonna be EPIC!!
Skills
Kick up, inversion, position
Handstand push ups, kipping handstand push ups
METCON
For time:
1-10
Burpees
10-1
Deficit handstand push ups 6/4
Note: Format goes like this, 1 burpee, 10 handstand push ups, 2 burpees, 9 handstand push ups. So burpees goes from 1 to 10 and the handstand push ups goes from 10 to 1. We did the math for you, it’s 50 reps of each, just saying haha
Lite/beginners
1-10
Burpees
10-1
Hand release push ups
Maintenance/Mobility
5-10min
Weightlifting W1D2
Snatch
5×2
Snatch pulls @110% of 1RM
3×3
Front squats
3×3
Note: All sets above 70% of 1RM
