Complete 2 Sets of:
3 Rounds
Run 200m
15 Toes-to-Bar
Run 200m
10 Strict Handstand Pushups
-Rest 3:00 between sets-

TARGET SCORE
Target Time each set: 9 minutes

Time Cap each set: 12 minutes

STIMULUS and GOALS
Stimulus is moderate pacing. You will have six total rounds of this workout but it is separated into 2 sets of 3 rounds with a 3:00 rest between the 2 sets.

Find an intensity that you can hold steady across rounds and the goal for this workout is to achieve similar timing for both sets.

WORKOUT STRATEGY & FLOW
Run: whether you run outside or on a runner the pacing should be moderate and adjusted as the workout goes on.

Keeping the shoulders relaxed and a steady breathing pattern is the key!

Toes to Bar: Unbroken is a great goal but it might be beneficial to break into 2 sets if you feel early fatigue setting in. Big kip and fast kick each rep.

Handstand Push Up: Depending on skill level if possible try and stay unbroken or 2 sets. Never rest at the bottom and scale accordingly to keep intensity.