"2 x 4" (Up By 2's/ Up By 4's)

EQUIPMENT: Barbell, KB

WARM-UP:

*Active Stretch + Shoulder Plank Series

*4 Rounds: 4 Pass Thru, 4 Strict Press, 4 Good Morning, 4 OHS

*200m Run (100m Fwd./ 100m Bkwd.)

SPEED WORK (16 min.):

4 Rounds -

*Within 2 Min.: 400m Run + AMRAP Hand-Release Push-Up in remaining time

*2 Min. Rest b/w rounds

SCORE = Total # Push-Ups over 4 rounds

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SET #1:

8 Min. AMRAP -

*2 x Strict Press (a: 95/65, i: 75/55, b: 65/45)/ 4 x KB SDHP (a: 70/53, i: 53/44, b: 44/26)

*4 x Strict Press/ 8 x KB SDHP

*6 x Strict Press/ 12 x KB SDHP 

….etc. (Strict Press going up by 2 and KB SDHP going up by 4 each round)

SCORE = Total Reps Completed

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SET #2:

8 Min. AMRAP -

*2 x Deadlift (a: 275/185, i: 225/155, b: 185/125)/ 4 x Handstand Push-Up (mod: 90 deg. decline p-up)

*4 x Deadlift/ 8 x Handstand Push-Up

*6 x Deadlift/ 12 x Handstand Push-Up

….etc. (Deadlift going up by 2 and HSPU going up by 4 each round)

SCORE = Total Reps Completed

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SET #3:

8 Min. AMRAP -

*2 x Burpee-Lateral Bar Hop/ 4 x KB Goblet Squat 

*4 x Burpee-Lateral Bar Hop/ 8 x KB Goblet Squat

*6 x Burpee-Lateral Bar Hop 12 x KB Goblet Squat

…etc. (Goblet Squat going up by 2 and Burpee - Lat Hop going up by 4 each round)

SCORE = Total Reps Completed

SCORING CHEAT SHEET for Sets 1 thru 3:

*2 x A/ 4 x B (6 total reps)

*4 x A/ 8 x B (18 total reps)

*6 x A/ 12 x B (36 total reps)

*8 x A/ 16 x B (60 total reps)

*10 x A/ 20 x B (90 total reps)

*12 x A/ 24 x B (126 total reps)