Overhead Squats & HS Push Ups

Warmup
400m Row or run
10-20 Pass throughs (look for angles that are tight)

2 x through:

5 Pull Ups

10 Push Ups

15 Overhead Squats (stick or light bar)

5 sec L-sit Hold (use 2 benches, chairs, or the dip bars)

10 sec Hand stand hold

15 Supermans

Conditioning
21-15-9 reps for time of:

Overhead Squats, 95/65 pounds

Handstand Push ups

Strength
5/3/1 WK1 Bench Press

Endurance

Thursday or Friday:

Run: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

“Off” can be an easy pace or complete rest as needed. “On” should be fast.

Last thought

 What do you do when you travel? DO you go “on vacation” from your fitness plans? Rest is essential, so we all need some time off, but you don’t need to give up all your gains just because you’re going to be away from the gym for a couple of weeks. There are some great “travel WODs” out there. I’ll post a few that you can have for when you can’t get to the gym.