Workout: 17 June 2026

Gym Workout

Warm up: 3 rounds

1. 8 HSPUs (alternative: Pike-box hspu)
2. 16 Air Squats

Workout:

1. 4 sets of 4-6 Strict Press starting around 70% of max and working up if able, superset with 4 sets of 8 Narrow-stance Back Squats at moderate weight (~65% of max) (you should feel this in your quads)
2. Metabolic conditioning:
   Buy in:
   30 Pistol squats (alternating legs; 15 each leg) (alternative: any of the pistol squat variations based on skill)
   
   Then:
   2 Rounds as fast as possible:
   – 12 Overhead squats at ~60% of max snatch
   – 10 Pull-ups (alternative: jumping pull-ups)
   – 8 HSPUs (alternative: Pike-box hspu)
   – 4 Squat Snatches with overhead squat weight above
   – 400 m run or 25 cals on the bike / row

At Home Workout

1. Work on handstands, handstand walks, or handstand push-ups for ~10-14 mins (should accomplish at least 3-7 trials)
2. Buy in:
   – 20 Pistol squats (alternating legs; 10 each leg) (alternative: any of the pistol squat variations based on skill)
   Then:
   5 Rounds as fast as possible of:
   – 50 Double-unders (or 100 single jump rope rotations)
   – 20 burpees
   – 10 HSPUs (alternative: Pike-box hspu, use a bench or table if no box)