Focus
- Macro: Gas Pedal
- Expect to see more efforts that challenge your ability to keep the gas pedal down. These will be high-power, short-duration efforts.
- We will also test a 1:00 max-calorie bike, Fran, and Nancy.

- Build throughout this progressive warm-up to the movements you'll use in workout 1.
- If you get to a movement that is too difficult, return to the previous successfully completed one.

- Use this session to build upper-body strength and handstand walking skills; prioritize quality of movement over volume.
- Use the handstand walk to work on high-skill gymnastics. If you can, move fast and go for big unbroken sets. Otherwise, try to walk as far as possible in 5 attempts. Regardless, this is a great day to practice this movement!
- Challenge yourself with a heavier dumbbell. If you can do all 15 reps in a row at the Rx'd weight, choose a heavier load that still allows for at least 5 reps in a row without putting the dumbbell down.

Modifications
Dumbbell row | Load, reps
Handstand walk | Handstand walk attempts, wall walks, bear crawls, dumbbell overhead carries

- Use this session to build upper-body strength and handstand walking skills; prioritize quality of movement over volume.
- Use the handstand walk to work on high-skill gymnastics. If you can, move fast and go for big unbroken sets. Otherwise, try to walk as far as possible in 5 attempts. Regardless, this is a great day to practice this movement!
- Challenge yourself with a heavier dumbbell. If you can do all 15 reps in a row at the Rx'd weight, choose a heavier load that still allows for at least 5 reps in a row without putting the dumbbell down.

Modifications
Dumbbell row | Load, reps
Handstand walk | Handstand walk attempts, wall walks, bear crawls, dumbbell overhead carries

- Build to 5 minutes with the bag in a bear hug. Scale the load to complete in 4 sets or less and under 10 minutes total.
- If you don't have a sandbag, perform a double-kettlebell front rack hold.