3:00 - 5:00 Jog (easy to moderate)
-Into-
2-3 Sets
25ft Single Arm Overhead Carry (each arm, light)
:20 Handstand Hold
:10 Free Standing Handstand Hold (or practice for :30)
Strength:
10 Barbell Row @ 7/10 RPE + 10 Dumbbell Z Press @ 7/10 RPE
10 Barbell Row @ 7.5/10 RPE + 10 Dumbbell Z Press @ 7.5/10 RPE
8 Barbell Row @ 8/10 RPE + 8 Dumbbell Z Press @ 8/10 RPE
8 Barbell Row @ 9/10 RPE + 8 Dumbbell Z Press @ 9/10 RPE
6 Barbell Row @ 9.5/10 RPE + 6 Dumbbell Z Press @ 9.5/10 RPE
*Score Dumbbell Z Press in notes.
Metcon:
5 sets:
5 Shuttle Runs (50ft)
1 Handstand Walk (25ft)
5 Shuttle Runs (50ft)
1 Handstand Walk (25ft)
5 Shuttle Runs (50ft)
-rest 1:1 b/t sets-
Scaled:
5 sets:
4 Shuttle Runs (50ft)
1 Handstand Walk (15ft)
4 Shuttle Runs (50ft)
1 Handstand Walk (15ft)
4 Shuttle Runs (50ft)
-rest 1:1 b/t sets-
Commentaires