Min 1: 20s Hollow Hold
Min 2: 20s Handstand Hold
Min 3: 10-15 Inverted Rows
Min 4: 50 Ft. Bottoms-up KB Carry
Rx+:20s Handstand Walking for interval #2
100 Air Squats
80 Calorie Row
60 KBS (55,35)
40 Box Jumps w. step-down
20 Burpees over KB
Rx+: Add 10 HSPU after Burpees
Light Banded Facepull-aparts: 4×25
– Strength/Skill: Athletes should stay tight and brace the midline on all movements to improve positioning and stability. Athletes will benefit from choosing a lighter weight on the bottoms-up KB carry due to increased demand for stabilization. Cueing Athletes to place their non-working hand on their anterior core during these will ensure they are keeping their ribs down/abs tight. Advanced athletes can perform handstand walk on minute 2 to increase difficulty.
– Metcon: Effort today should be around 75-80%. Encourage Athletes to strategize breaking up movements based on transition time. This workout should be the polar opposite of yesterday. Overall, consistency of pace should be capable of being sustained for the entire 20 minutes.