Warm-up

Strength:

Last week you had strict handstands in a workout for time. Today, you have a chance to focus on building strength in the movement. Don’t get caught up in the 6-8 reps. That number is meant for someone that can complete them unbroken. I’d rather see 1-2 really good, full range-of-motion reps than 6 sloppy reps. Ditto for the pull-ups. If you are proficient at either movement, you can scale up by adding a deficit or adding weight to the pull-ups.

Every Minute on the Minute x 10min

1- Strict Handstand Push-ups x 6-8 reps

2- Strict Pull-ups x 6-8 reps

Conditioning:

Intervals! These are meant to be max efforts. Keep the intensity high, go as fast as you can, then try to get that heart rate down and quickly recover.

For Times:

0:00-10:00 1200m Run

10:00-16:00 600m Run

@16:00 300m Run

Finish:

3 sets for Quality
10 Dumbbell Front Raises
10 Dumbbell Lateral Flys
10 Dumbbell Bent Over Reverse Flys with Thumb Down
Rest 60sec