A. Every 3 minutes, for 15 minutes (5 sets):
Seated Shoulder Press x 6-8 reps @ 2111
Use the time between sets to stretch calves and hip flexors.
B. Complete as many rounds and reps as possible in 10 minutes of:
10 Strict Handstand Push-Ups
10 Strict Pull-Ups
20 Russian Kettlebell Swings
A. Every 3 minutes, for 15 minutes (5 sets):
Seated Shoulder Press x 6-8 reps @ 2111
Use the time between sets to stretch calves and hip flexors.
B. Complete as many rounds and reps as possible in 10 minutes of:
10 Strict Handstand Push-Ups
10 Strict Pull-Ups
20 Russian Kettlebell Swings
A. Take 20 minutes to build to a 1-RM Power Clean + Push Press B. For time:
Row 1000 Meters
15 Power Cleans (185/135 lbs)
150 Double-Unders
Rest 8 minutes, and then…
C. For time:
Row 1000 Meters
30 Power Cleans (135/95 lbs)
150 Double-Unders
D. Three sets of:
Glute-Ham Raises x 6-8 reps
Rest as needed
GHD Sit-Ups x 15-20 reps
Rest as needed