1 Minute Wallballs (20/14)
1 Minute Push Presses (95/65)
1 Minute Calorie Bike or Row
1 Minute Rest
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.
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.