Tuesday 7/8/2025

Four sets of:
Stationary or Ring Dips x 8-10 reps
Rest 90 seconds
Kettlebell Waiter Carry x 100 Feet (50 feet/side)
youtube.com/watch?v=5ySD7kqFiHw
Rest 90 seconds between sets

B.

For time:
1200 Meter Run
100 Foot Handstand Walk (see below for alternative suggestions)
200 Foot Dumbbell Walking Lunge (50/35lbs)
800 Meter Run
75 Foot Handstand Walk
150 Foot Dumbbell Walking Lunge
400 Meter Run
50 Foot Handstand Walk
100 Foot Dumbbell Walking Lunge
200 Meter Run
25 Foot Handstand Walk
50 Foot Dumbbell Walking Lunge

Goal = <22 minutes
Time Cap = 25 minutes

Movement Modification Suggestions:
100 Foot Handstand Walk: 30 Hand Release Push-Ups OR 12 Wall Walks
75 Foot Handstand Walk: 25 Hand Release Push-Ups OR 9 Wall Walks
50 Foot Handstand Walk: 20 Hand Release Push-Ups OR 6 Wall Walks
25 Foot Handstand Walk: 15 Hand Release Push-Ups OR 3 Wall Walks

*For the handstand walk, if you cannot perform at least 10-15 feet unbroken, adjust to the hand release push-ups or wall walks in order to maintain workout intensity. Practice handstand walking as a skill before introducing it into conditioning.

*For the lunges, if you cannot perform a 50 foot section unbroken with the 50/35lbs, reduce the loading to something that you could