Friday – August 16

Part 1:



1 Rope Climb

400 M Run

Max Rep Unbroken Strict Handstand Push Ups

*Record total HSPU

*If you have a set where you record less than 3 HSPU, add a scale for your next set.

Part 2 (Optional):

3 Sets

Max Rep Seated DB Strict Press

*Choose a weight you can do 10+ unbroken


*Remember the Benchmark workout today and push your muscle endurance to the limit. Start with the most difficult version of the strict handstand pushup that you can perform and scale back after failure


Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.