2 sets:10 banded pull-aparts5 push-ups to downward dog10 banded pass-throughs1 set:200-meter run15 jumping jacks10 push-ups15 jumping jacks20 sit-ups15 jumping jacks10 push-ups15 jumping jacks200-meter run
- RX - For time:2,400-m runthen...5 rounds:15 push-ups15 toes-to-bars
- INTERMEDIATE -For time:2,400-m runthen...5 rounds:10 push-ups10 toes-to-bars
- BEGINNER -For time:1,600-m runthen...5 rounds:10 push-ups from the knees10 hanging knee raises or sit-ups
- MASTERS 55+ -Same as Rx'd
Post-workoutAccumulate 5:00 bear hug sandbag hold
1 set::45 lacrosse ball chest mash/side:45 doorway pec stretch/side
For time:2,400-m run
then…5 rounds:15 push-ups15 v-ups
AMRAP 15:15 dumbbell rows, left arm (35/50 lb)15 dumbbell rows, right armHandstand walk (50 ft)
- 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.- Dumbbell row modifications: Load, reps.- Handstand walk modifications: Handstand walk attempts, wall walks, bear crawls, dumbbell overhead carries