February 19, 2017

A:Warm Up
00:00-04:00
Run 400m
As soon as you return, hold the forward fold position until 4 minutes is up.

04:00-20:00
Row 500m or Bike 2 minutes
15-12-9
Situps
Unweighted good mornings
Row 250m or bike 1 minute
12-9-6
PVC Passes
PVC Overhead squat
Row 150m Sprint or 30s sprint on bike
With remaining time, foam roll or mobilize any trouble areas.

Then:
Beginners: accumulate 20 PERFECT negative pushups. Every 5 reps, stop and practice double under for 30s

Intermediate: accumulate 30 piked tri-pod pushups
Every 6 Reps, stop and perform 25 double unders

Advanced: Accumulate 25 Handstand pushups, every 5 reps, stop and perform 35 double unders.

**The focus of this training is QUALITY. Concentrate on the movements, chase great position and, if it gets too hard, swallow your pride and rest until recovery.***

B: Metcon (Time)

21-18-15-12-9-6-3
Assault Bike Cals
Strict Press @ 75/55

RX+ is AB and 75/55
Scale weight if needed. Rowers are also an alternative for those doing RX and scaled.

C: Metcon (Time)
10-1
Hollow Rocks
After every set, perform 5 supermans.