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PART A: AMRAP 20 Minutes
40/32 Calorie Row/ RUN
400m Run/ ROW
40/32 Calorie Row/ RUN
40m Sled Push (120/90)
15/10kg MB reverse Lunges 10x each side x 2rounds

TARGET SCORE
Every 10m of Run = 1 rep
Target Rounds: 3+
Minimum Rounds before Scaling: 2+80

STIMULUS and GOALS
How to Pace: STEADY into GRIND! 20:00 of just pure grunt work. We wanna see a consistent moderate effort across all stations. The only area where breaking and resting is acceptable is the sled. Set the pace and see if you can keep it, use the clock to stay on track.

How it should Feel: CARDIO! Control your breathing early and slowly build into your pace.

WORKOUT STRATEGY & FLOW
Row: Both rows should be approached with a moderate effort (70%). Don’t try to go crazy here and blow up or hinder your ability to keep pace with the next movement. Long and strong pulls while aiming to finish under 2:20.

Run: Steady here, focus on getting your legs back under you while settling into a moderate effort (70%). The goal should be sub-2:30.

Sled Push: This will be the most difficult part of the workout. Weight is heavy, and distance should be divided into 10-20 yard sections.

—–Due to the lunges yesterday, we are recommending that if you don’t have a sled, you scale this to either 20 Calorie Standing Bike Erg Damper 10 or 40 yard Front Rack walking carry (205/135)

PART B:

For Time:
Accumulate 4 minutes of Handstand Hold
Each time you break complete 10 Hollow Plank hold Shoulder Taps

*Cap will be after the 5th round of Hollow Plank Shoulder Taps [After the 5th round, continue the hold until you hit the 2 minute goal]

*Choose from the following based on the standard of being able to hold 30 seconds unbroken.
Box Handstand Hold
Wall Handstand Hold [back to wall] Box Handstand, Wall Facing Handstand, Freestanding [if you can do at least 30 seconds unbrokn
Freestanding Handstand

STIMULUS and GOALS
How to Pace: Steady. If we smoke ourselves out on the first hold we may have to break up too much. Rest before you kick up so you can get larger chunks of the hold.
How it should Feel: MUSCULAR ENDURANCE – Fatigue in upper back muscles, shoulders and forearms will set it a bit.

WORKOUT STRATEGY & FLOW
Freestanding Handstand Hold: This would be the RX version so look at scaled for the other handstand hold options.
Make sure you can hold at least one set of 30 seconds to do the freestanding version.
Plank Shoulder Taps: Tight Core and press through the ground with main arm, keeping support arm elbow locked out.

SCALING
The SCALING aim: Less volume with similar stimulus

For Time:
Accumulate 90 seconds of Handstand Hold
Each time you break complete 10 Hollow Plank Shoulder Taps

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.