WARMUP
EMOM x 8 MINUTES
MIN 1 – :45 Row @ Mod Pace
MIN 2 – :45 Push-Up to Pike
MIN 3 – :45 Single Unders*
MIN 4 – :45 Quad Heel Taps
*Switch to Double Unders on Second Round
STRENGTH
4 SETS FOR QUALITY
4 Tempo Strict HSPU or 6 Pike Push-Ups (21X1)
250/200m EZ Row
-No additional rest b/t Sets-
(No Measure)
WORKOUT
EVERY 4:30 x 4 SETS
500/400m Row
12 Handstand Push-Ups*
50 Double Unders
*Strict Optional
(Score is Slowest Set)
HSPU Option 1: Pike Push-Up
HSPU Option 2: DB Strict Press (Athlete Choice)
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