Tue Aug 18

Train/Move
3 Sets:
2 Min AMRAP:
1-2-3-4…
Strict Handstand Push-up (or DB Push Press)
2-4-6-8…
Toes-to-bar (or Abmat Sit-ups)

immediately into:

2 Min Max Cals Echo Bike

Rest 2 Mins between sets

Warm-up
2 Min Cardio
2 Sets:
10/10 Bottoms-up KB Press
30s Supinated Hang
30s Pronated Hang
5 Push-ups w/slow lower

Strength/Skill
Alternating EMOM x 12:
1) 2 Push-ups every 15s (8 reps)
2) 2 Ring Rows (slow down) every 15s (8 reps)
3) 50s Plank Hold (can be weighted)

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Stimulus
Strength/Skill: minute 1 do 2 push-ups every 15s for 4 sets. Minute 2 do 2 ring rows with a slow lower every 15s for 4 sets. Minute 3 hold a plank, potentially with a plate on your back if you can maintain the plank for the entire 50s

Train/Move: consider this as 4 minutes of work, 2 minutes of rest, 3 rounds. In the first two minutes, your goal is to get as far as possible, starting with 1 HSPU and 2 TTB, and increasing by 1 + 2 (respectively) until the 2 minutes is up. At the 2 minute mark, hop on a bike and get as many calories as you can. Rest 2 minutes. Repeat, starting over again (1 HSPU + 2 TTB, 2 HSPU + 4 TTB, etc.)

Games Prep
Ring Muscle-up Practice: 1-5 reps, EMOM x 10

Accumulate 100-250’ of HS walk practice, for quality. Minimum 10’ segments, 15 min cap.

4 rounds of:
25 Banded Pull-aparts (palms up)
25 Banded Pull-aparts (palms down)
25 Banded Tricep Extensions
25 Banded Bicep Curls