Tuesday, November 21st

A.

GYMNASTICS CONDITIONING:

15 Handstand Push-ups

rest 1 min

12 Handstand Push-ups

rest :45

9 Handstand Push-ups

rest :30

6 Handstand Push-ups

rest :15

3 Handstand Push-ups

FB – Strict HSPU, Kipping/Strict Deficit.

**12 MINUTE TIME CAP

B.

METCON:

Every 3:00 for 7 Sets:

400 Meter Run/Row 500m

10 Toes to Bar (Scale to 5 Toes to Bar)

On the 0:00, athletes will run 400 meters and complete 10 Toes to Bar. Whatever time they have remaining in the 3 minute window is their rest. The next round will start on the 3:00, the 6:00, the 9:00, etc.

In order to hit the sweet spot of intensity on this one, wherever athletes are at 2:20 on the first round will be their target number for the remaining rounds. If they get to 8 toes to bar at the 2:20, their goal for the remainder of the workout will be to maintain that number.