40 handstand push-ups
30 bench presses
10 push presses
Rx= Men use 155-lb. barbell, Women use 105-lb. barbell
Scaled= Men use 95-lb. barbell, Women use 65-lb. barbell
*Discuss with trainer on additional scaling options
Tips: Select push-up and dip options that allow you to complete 10 reps unbroken. If you cannot complete any handstand push-ups, choose an alternative that challenges your upper-body gymnastics strength. Find a load that allows you to complete 10 unbroken push presses in your warm-up. Use this load for all 3 barbell movements. Consider breaking the reps into small sets to avoid failure during each movement.