WARMUP
A. 10 min parallette press to handstand practice
OR
upper push pull practice
B. Sprint Chipper
1-2-3-4-5 Reps for Time:
Sandbag Over Shoulder @ 150/100 lbs
Box Jump Over 30/24
Pistol each leg /X2 air squats
C. AMRAP 5 Bike FOR CAL
Score 1 = 1 min for Max Cals
Score 2= total Cals for 5min
REST 2 min
D. AMRAP 5
ROW FOR CAL
score -1 = 1 min max cal
score2 -=total calls for 5 min
Session details:
Intent: Winter is coming classic prep!!
Target: Maximize both scores. Identify what you can hold for the 1min max cals that still allows you to maximize your 5min score.
Feel: Intense, but low mechanical stress. This should be very challenging, but your joints should feel good walking away from this session.