Warm up: Coach’s Choice
Strength/Skill: Shoulder Press
5 x 2
Stimulus/Focus: Use 90% for all sets. Lift on a 2-minute clock.
Gymnastics: Strict Handstand Push Ups Every 30 Seconds for 5 Minutes
Stimulus/Focus: Choose a number that you can maintain for the entire five minutes. Scale to negatives or pike push ups off a box if needed.
WOD: Four 5-Minute Rounds
400 Meter Run
25 Ab Mat Sit Ups
25 Air Squats
Stimulus/Focus: Complete the work as quickly as possible in 5 minutes. Rest the remainder of the time. This workout is designed to build your sprinting capacity. Push hard in each part, but maintain a focus on virtuosity–doing the common things (like air squats) uncommonly well.
Cool Down: Tabata Hollow Rock Holds (20-Second Hold)