TUESDAY

Warm-Up:

2 Sets, for Quality

10/7 Calorie Echo Bike, Building to Pace

10m Quadruped Crawl Slow Deliberate

6/6 Kettlebell Windmills

:30 Extended Reverse Plank Bridge.

:30/:30 Shoulder Cars

"Never Retreat, Never Surrender"

For Rounds + Reps

4 Sets

4:00 On/2:00 Off

6 Strict Handstand Push Ups

8 Sumo Deadlift High Pull

10/7 Echo Bike, Ski Erg or Row

*Pick up where you left off each interval.

Barbell:  42.5/30kg

Scale Strict HSPU to Barbell Push Press (ame as SDHP)

Objectives / Stimulus / RPE / Workout Strategy

Goal: 10+ Rounds

Score = Total Rounds + Reps

Stimulus: Upper Push + Pull / Quad Stamina

RPE: 7/10

Primary Objective: Maintain a pace of around 1:30 / round. This will mean that we should complete 2+ rounds during each 4:00 segment

Secondary Objective: Maintain unbroken sets on the Sumo Deadlift High Pull + Strict Handstand Push-Ups

Strategy:

Look to start off at a conservative pace on the bike to allow enough rest time to come back around and maintain unbroken sets on the Strict Handstand Push-Ups and Sumo Deadlift High Pull. Pushing the pace too early here will lead to longer rest periods between movements and breaks within them. This means that any time made up on the Bike will be quickly lost as rest times will build up on the other two movements. Build pace from set to set with the goal of hitting the last 4:00 minutes at a very hard and challenging pace.

For Quality:

3 Supersets

:15 Chin Over Bar Hold, Add Weight If Able

8 Pendlay Rows

-rest 1:00-

:15 Bottom of Ring Push Up Hold

12 Ring Push Ups

-rest 1:00-