wednesday, may 31

Gymnastics Skill Work

Every 1:30 for 7:30 do:

Handstand Walk, 100 ft

Athlete Instructions

50-100 ft

Scaling

Level 2: 3 Wall Walks + 20 Shoulder Taps (on final rep)

Level 1: Nose-to-Wall Handstand Hold, 30 secs or Handstand Walk Practice (along the wall)

"Prank Sinatra"

Every 1 min for 16 mins, alternating between:

8 Strict Handstand Push-ups

16 GHD Sit-ups

*Row Calories

Rest 1 min

*Round 1: 14/12 Row Calories

*Round 2: 17/14 Row Calories

*Round 3: 20/16 Row Calories

*Round 4: 23/18 Row Calories

Athlete Instructions:

Repeat from, July 20th, 2021. With the reps increasing by 3/2 on the rower each round, this will become a potent dose by the final round.

Primary Objective: Complete all rounds on the row.

Secondary Objective: Complete all working sets unbroken.

Stimulus: Muscular Endurance / Aerobic Capacity

RPE: 8/10