INSTRUCTIONS!

1. These are intended to give you a great “pump” for the day. They are a mix of bodybuilding type movements, some CrossFit style structure and/or movements, and aerobic work.
2. The intensity is designed to just be MODERATE! It is so you can come and do a workout to get a “pump”, sweat some and get out of breath. Ideally you can hit these with friends as well!
3. Many of these are from, or built off of, recent workouts Rich Froning has done. You can come and do them on a day when you aren’t feeling like doing as much intensity with our other more CrossFit based tracks, or when you want to change up your bodybuilding style. Have fun with them!

The WORKOUT:
4 sets:
8 Strict Handstand Push Up (Use a deficit if you like!) at RPE 7-8
12 Double Dumbbell Upright Row (moderate) at RPE 7-8
-Rest 1:1 between sets-

-DIRECTLY AFTERWARDS-

3 sets:
15 Barbell Preacher Curls at RPE7-8
15 Banded Tricep Press Down at RPE7-8
-rest 1:1 between sets-

-DIRECTLY AFTERWARDS-

4 sets:
10 Dumbbell Shoulder Press at RPE8
8 Dumbbell Hammer Curls at RPE8
6 Double Dumbbell Skull Crusher at RPE8
-Rest 1:1 between sets.

30 MINUTES VERSION (or less):
*For a shorter version today, perform only 3 sets of each portion!

DEMO VIDEOS

• Strict Handstand Push Up
  ——Scale to: Strict Box Handstand Push Up Ou Pike Push Up
• Double Dumbbell Upright Row
• Barbell Preacher Curls
• Barbell Standing Tricep Press Down – use a cable machine if you have access.
• Dumbbell Strict Press
• Dumbbell Hammer Curls
• Double Dumbbell Skull Crushers

HAVE FUN!

FLOW

8 Strict Handstand Push Up, 12 Double Dumbbell Upright Row
-Rest as long as it takes you to complete-
8 Strict Handstand Push Up, 12 Double Dumbbell Upright Row
-Rest as long as it takes you to complete-
8 Strict Handstand Push Up, 12 Double Dumbbell Upright Row
-Rest as long as it takes you to complete-
8 Strict Handstand Push Up, 12 Double Dumbbell Upright Row
-Rest as long as it takes you to complete-

15 Barbell Preacher Curls, 15 Banded Tricep Press Down
-Rest as long as it takes you to complete-
15 Barbell Preacher Curls, 15 Banded Tricep Press Down
-Rest as long as it takes you to complete-
15 Barbell Preacher Curls, 15 Banded Tricep Press Down
-Rest as long as it takes you to complete-

10 Dumbbell Shoulder Press, 8 Dumbbell Hammer Curls, 6 Double Dumbbell Skull Crushers
-Rest as long as it takes you to complete-
10 Dumbbell Shoulder Press, 8 Dumbbell Hammer Curls, 6 Double Dumbbell Skull Crushers
-Rest as long as it takes you to complete-
10 Dumbbell Shoulder Press, 8 Dumbbell Hammer Curls, 6 Double Dumbbell Skull Crushers
-Rest as long as it takes you to complete-
10 Dumbbell Shoulder Press, 8 Dumbbell Hammer Curls, 6 Double Dumbbell Skull Crushers