1 Set of Strict Handstand Push-ups

STIMULUS
DESCRIPTION
Building on last week, with iteration #2 of 3 of this progression
The goal is to slightly increase your score over previous attempts
Within each 90 second window, you'll complete a single set of strict handstand push-ups
While the number may not end up perfect, the goal here is to maintain a consistent number across the 7 sets
Pick a number from the beginning that you think you can hold throughout
Enter your lowest round number as your score
For Example: If your rounds went 10-10-10-10-10-9-9, your score for the day is 9
SUBS
STRICT HANDSTAND PUSH-UPS
Box Handstand Push-ups
Double Dumbbell Strict Press
Push-ups

STIMULUS
DESCRIPTION
Going on the longer side in this all bodyweight workout
The reps get smaller, but the rounds increase as this workout progresses
We expect this piece to take around 25-30 minutes to complete
DOUBLE UNDERS
If you have 100+ double unders unbroken, complete this workout as written
If you're under 100 reps, consider reducing the reps or completing another variation
Use the following time recommendations when considering your options:
160 Double Unders: 3:00 or Less
80 Double Unders: 1:30 or Less
40 Double Unders: :45 or Less
BAR FACING BURPEES
Although there isn't a weightlifting movement in this workout, we'll set up a barbell with plates on it so standardize the burpee
Make sure to face the barbell in the bottom of your burpee
You can jump up or step up off the ground
Jump with both feet over the bar
You do not need to stand to full extension

SUBS
DOUBLE UNDERS
Reduce Reps
Single Unders (320-160-80)
Time Cap Each Set:
160 Double Unders: 3:00
80 Double Unders: 1:30
40 Double Unders: :45

STIMULUS
DESCRIPTION
Repeating this Aerobic Threshold Intervals piece from May 12th, with the aim being to best your previous score
This row conditioning piece consists of three different gears
As the calories decrease, we want our pace to slightly increase
To get the intended stimulus, each row should take roughly the below times:
30/25 Calorie Row: 2:00 or Less (1000/800+ Calories Per Hour)
25/20 Calorie Row : 1:30 or Less (1100/900+ Caloires Per Hour)
20/15 Calorie Row : 1:00 or Less (1200/1000+ Calories Per Hour)
Getting the work done within these windows gives you proper rest, which helps you maintain the desired intensities
Adjust calories as needed to complete work within the recommended time windows