9/24/2024

Firestorm

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
3 Rounds
15/11 Calorie Air Bike
11 Burpees over 12" block (or makeshift 12” structure)

Independence
3 rounds
12/10 Calorie Air Bike
11 Bar Facing Burpees

Liberty
3 rounds
10/8 Calorie Air Bike
8 Up Downs

• Target time: Sub 7 minutes

• Time cap: 10 minutes

Strict Handstand Push-ups: Week 4

Every 2 minutes for 10 minutes complete:
[should have at least 45 seconds rest]

Freedom: 5-7 sets of Tempo HSPU - 3 seconds down + 3 seconds up
Independence: 5-7 sets of Tempo Box HSPU: 3 seconds down + 3 seconds up
Liberty: 5-7 sets of Tempo Push Ups (or Elevated Push Ups): 3 seconds down + 3 seconds up

From the 10-12 minute mark:
Max effort Wall Walks [to your comfort level of inversion].
Score is reps of the wall walks.

Videos:
Strict Handstand Push Up
Strict Box Handstand Push Up
Push Up
Elevated Push Up
Wall Walks Cues & Scaling