Bad Blood:
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Push Presses (95/65)
1 Minute Calorie Bike or Row
1 Minute Rest
Additional Work:
Strict Handstand Pushups
10 Sets for time:
30% of Max Strict Handstand Pushups
Using last week’s max effort test for percentage work. Each set must be unbroken, and athletes are to rest as needed between.
Recovery Row
2,400 Meter Row
Meters 0-200 – 2K Pace + 15 Seconds
Meters 201-400 – 2K Pace + 10 Seconds
Meters 401-600 – 2K Pace + 5 Seconds
Repeat this process for a total of (4) rounds, with no rest between. Focusing on finding paces today, building awareness of speeds.
