Tue Dec 2

Train
20 Min AMRAP:
50/40 Cal Echo Bike
50’ Handstand Walk
2 Rope Climbs @ 15’

Move
20 Min AMRAP:
20/16 Cal Echo Bike
3-5 Wall Walks
4-6 Seated Rope Climbs
Rest 1 Min

Warm-up
2 Sets:
10/8 Cal Echo Bike
16 Banded Face Pulls
10/8 Cal Echo Bike
8/8 Side Plank Rotations

Strength/Skill
Max Unbroken Set:
Strict Handstand Push-ups
OR Push-ups (can be elevated)

Tuesday Gymnastics
Every 2.5 Mins x 2 Sets:
50% of Max Strict HSPU/PU

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Stimulus
Strength/Skill: Aim for a minimum of 10 reps, using box HSPU or dumbbell strict presses as substitutes

Train: Aim for a pace on the bike that does not take away from HS walks or rope climbs. In the second round and beyond, use the bike as recovery and work quickly through HS walks and rope climbs. Reduce distance of HS walks to complete under 2 mins each time

Move: Each movement should take 1.5-2 mins at most, rest at the end of each round is optional. You can choose to do 1 Pull-up + 3 Knees-to-elbows as a sub for each full rope climb