20:00 AMRAP:
10 Strict Handstand Push Up
15 Deadlift (225/155)
20/15 Calorie Row
75 Double-Unders

STIMULUS and GOALS:

All the skill and rep count in this workout will keep the heart rate up and allow you to push your threshold.

Try and establish a pace and keep consistent round times.

WORKOUT STRATEGY & FLOW:

Handstand Pushups: Attempt fast, quick sets to avoid burn out if possible. Be efficient!

Goal should be 1-2 sets most rounds with quick turn around off the rest.

Deadlift: This should be under 60% 1RM, a weight we can move in 1-2 sets most, if not all, of the workout.

Row: We want a moderate pace (70-80%). Recovery breathing during the first portion of the row and then pick up pace as you recover. Remember to wind down the last few calories to allow for a small breath before moving to the next station.

Double-Unders: should be unbroken if you are comfortable with high reps. If not, look to hit 2-3 sets and knock out large chunk first (40-50 reps) then finish off what's left after a small break.