Friday 110119

For Time:

30/25 Handstand Pushups

30 Burpees

30 Box Jumps, 24"/20"

TIMECAP: 8:00

GEAR: 3


Row

Warm-Up:

3x1:00 work/1:00 rest, escalating intensity each set

3x500m Max Effort

Cooldown:

3:00 at easy pace

Notes Full recovery between 500m efforts, these should be all out!


Extra Work: Push Press

5-5-5, 2x5

Athletes build over the first three sets to a weight which is challenging but manageable, leaving two good reps in the tank. Repeat for two more sets.