Friday 8/15/2025

Option A:
For time:
21 Strict Handstand Push-Ups
Rest 60 seconds
15 Strict Handstand Push-Ups
Rest 60 seconds
9 Strict Handstand Push-Ups

*Adjust reps to something that would be tough to complete unbroken.

Time Cap = 8 Minutes (including rest)

Option B:
Every minute, on the minute, for 8 minutes (4 sets of):
Station 1: 3-5 Tempo Handstand Push-Up Negatives @ 31A1
*Use a pad to decrease range of motion if needed. Lower slowly, drop off the wall, kick back up.
Station 2: 6-8 Tempo Ring Rows @ 31X1

B.

Every 3 minutes, for 24 minutes (8 sets of):
200 Meter Run
Bike or Row in the remaining time @ 60% Effort

Goal = Push the 200's then use the secondary machine to recover.

*Alternative to running:
40 Second Hard Effort Bike or Rowi