19.3 today… We are ready

Warm up 



Workout 19.3

For time:
200-ft. S A dumbbell overhead lunge
50  S A dumbbell box step-ups
50 strict handstand push-ups
200- S A ft. handstand walk

M 50-lb. dumbbell, 24-in. box  W 35-lb. dumbbell, 20-in. box
Time cap: 10 minutes


Bench Press 8 8 8 8 8


D bell Single leg Deadlifts
Double KB Alternating Overhead Lunge Step (53/35#)MW
Lateral Bar-over Burpee



TABATA (20 sec on, 10 sec off)
Flutter kicks
Glute Bridge (Up and Down) using fitness circles




This workout begins with the dumbbell on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete will pick up a single dumbbell and lunge with it overhead for 200 feet. The athlete then will perform 50 dumbbell box step-ups with one dumbbell. After completion of the dumbbell box step-ups, the athlete will perform strict handstand push-ups. Once 50 strict handstand push-ups are completed, the athlete will handstand walk for 200 feet.