WARMUP
CORE - tabata
plank
dead bugs
SKILLS
Strict Handstand Push-Up/ seated z press 5 sets of 5-10 reps reps
Rest 1 minute between sets
5 min AMRAP:
1,2,3,4,5,6,7, etc...
Strict TTB / REG TTB
2,4,6,8,10, etc...
Strict Dips on pull-up bar or parallettes
*Move with quality. Save intensity for metcon.
MACHINE WORK
4 sets
10/8 Cal Echo @ 90+% sprint effort
20/16 Cal Echo @ max sustainable pace
rest 2 min
14/10 Cal Row @ 90+% sprint effort
28/22 Cal Row @ max sustainable pace
2 min rest
Comments