A) 8 min Running clock:
Even minutes: 8 Burpees
Odd minutes: 30 Double-Unders
* Sub double-unders with x2 singles
– Rest remaining time in each min round
A) 1 set x 3 reps @ 70% of 1 Rep Max (or +5 lbs previous session)
B) 1 Set x 3 reps @ 90% of set (A)
C) 1 Set x 6 reps @ 85% of set (A)
Objective: match your reps in sets (A) and (B).
– Rest 90 sec between sets
Bench Press: squeeze your shoulder blades to support your shoulders. Use a ‘straight line path’ to your chest with the bar. Hands are placed on the bar in a neutral position, just outside shoulder width.
3 Rounds for time:
7 Handstand Push-Up
7 Chest-to-Bar Pull-Ups
7 Strict Handstand Push-Up
Run 400m between rounds
No need to pace the pull-up and HSPU work. Move through that as fast as possible then pace your 400m at a pace that keeps your HR low enough that you don’t need any recovery time to get back on the bar.
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