A) Max Calories on Rower
4:00 on / 4:00 off
3:00 on / 3:00 off
2:00 on / 2:00 off
1:00 on / Time
*Score is total Calories
B) For Quality:
10-1
Handstand Push-ups
Toes To Bar
Rx+ = Strict HSPU & no chalk TTB
Rx- = Hand Release Pushups (straight arm target) & 2:1 knee raises
1. Strength Front Squats Every 3:00 for 12:00 (4 sets), complete: - 12 reps @ 65% - 8 reps @ 70% - 6 reps @ 75% - 4 reps @ 80% Break reps up anyhow, 1’s, 2’s, unbroken, whatever works best for you. Go
1. Strength Deadlifts In 10:00, complete: 8-8-8 (all working sets, super soft touches) 2. Fitness For Time: 20 DB Hang Snatch (22.5/15kg) 50 Double Unders 40/32 Cal Bike 20 DB Hang Snatch (22.5/15kg)