Friday, June 15th

A.

STRENGTH:

Tempo Front Squat + Handstand Push-ups Alternating On the Minute x 12 (6 Rounds): Minute 1 – 1 Tempo Front Squat (5 Second Descent, no pause, stand)

Minute 2 – 10 Kipping Handstand Push-ups (FB - Handstand Walk)

Build to a moderate load on Front Squats and Handstand Push-ups. Tempo on the squat repetition is a full (5) seconds to find the bottom. No pause, then stand.

B.

METCON:

In Teams of 3

25 Minute AMRAP: 9/6 Calorie Assault Bike 6 Burpees 200m Run Partners complete full rounds before switching.

Just like the team 10k Row last Saturday, the best strategy is no strategy. On a workout like this, athletes don’t have to think about much else other than their effort. Fast on the bike, fast on the burpees, and fast on the runs. Following the work portion, athletes will have nearly twice as long to recover. Each athlete can expect to complete 6-8 all out efforts.