Strength: Deadlift Choose a “Pull” Bodyweight Progression.
Met-Con: In 10 minutes row as far as possible. Starting when the clock starts (at time 0:00), do 6 handstand push ups (see below for scaling) every 2 minutes (at minute 0, 2, 4, 6, & 8). Get back to your rower and get as many more meters as possible before the next 2 minute interval. If you “miss” a round because you are failing on HSPUs, just complete 6 total reps for those two rounds (or scale down!) Record total meters covered.
Stretch: Full Body Stretching Series #1
100m partners sprint together, then split evenly: 20 burpees 30 GHD Sit Ups 40 Partner Push Ups – complete a push-up, slap hands diagonally at top of push-up 50 Box Jumps – partners alternate box jumps, 25 reps each. 60 Air Squats 70 Swing Release 80 Lunges total, 40 p/leg 90 American KBS 40/25 100m ovehead Waiter’s Walk together[gallery ids="97398,97399,97400,97403,97404,97406,97408,97410,97411,97413,97415,97417,97419,97421,97423,97425,97427,97429,97431,97433,97435,97437,97439,97441,97443,97445,97446,97448,97450,97452,97454,97456,97458,97460,97462,97464,97466,97468,97470,97472,97474,97476,97478,97480,97482,97484,97486,97488,97490"]]]>