Today we have a triplet of running, front rack reverse lunges and hand stand push ups. The goal for the athlete is to maintain a steady pace through out all three rounds. The weight on the front rack lunge will be something that you can perform unbroken when fresh but will likely break up into 2-3 sets during workout. The hand stand push ups are our skill/gymnastics movement. The reps on this movement will decrease by ten each round (30-20-10). We will want to be able to do at least 5 unbroken reps to keep the correct pace. Overall we want to complete the work today in less than the 22:00 time cap. We will have time after today for cool down on the bike or a walk around the building outside.


800m Run

30 Front Rack Reverse Lunges (95/65)|(65/45)

30 HSPU (descending reps)*

*HSPU go down by 10 reps every round…30-20-10, Lunges stay 30 each round.