Tuesday, May 7th

1. 50 Strict HSPU for time. Seen as a total in the recent Open, this will be a benchmark of ours to train to alongside the max-effort set number. 2. A sprint style conditioning AMRAP with built in rest to finish the day.

A.

GYMNASTICS:

For Time: 50 Strict Handstand Pushups *10:00 Time Cap This total was seen in this past year's Open, and will be a benchmark of ours going forward which we will be used in conjunction with our max-effort set

B.

METCON:

4 Minute AMRAP: 20 Calorie Row, 20 Burpees, 20 Box Jumps

Rest 4:00

4 Minute AMRAP:

15 Calorie Row, 15 Burpees, 15 Box Jumps Overs

Rest 4:00

4 Minute AMRAP: 10 Calorie Row, 10 Burpee Box Jump Overs

**Note the change with the burpees and movement on the box today. We will move from burpees + box jumps to burpees + box jump overs to finish with burpee box jump overs.

The row matters in this workout. We do not want to empty the tank by any means here, but we want to be out of our comfort zone here. In the short window (4:00). We however are holding back enough so that we can fall right into our first burpee upon completing that row. Recall that when rowing for calories, they accumulate exponentially when we put additional power into it.

On the burpees, slow is smooth, smooth is fast. Practice the breathing burpee here. Take a breath after each rep, affording you a half-second to a full second of rest at the standing position, and then drop into your next rep.

Following the burpees, we are going to want to take a break. Train with this thought today: "Just Start".