6:00am, 6:00pm, 7:00pm

skill work 8:00:

3×8 handstand push-ups, rest 1:00 between sets

hand stand hold/walk practice in remaining time


death by kettlebell swings and burpees

minute 1: 1 kb swing/1 burpee

minute 2: 2 kb swings/2 burpees

minute 3: 3 kb swings/ 3 burpees

continue until you can no longer complete total designated reps for the minute. Rest 1:00, then start at 2/2.

22:00 running clock

cash out:

3x 250m row max effort, 1:00 rest between rounds

50 hollow rocks


Leave a Reply

Your email address will not be published.