Partner Warm Up:
6 Minutes
Set 1
:40 Row (easy pace)
Rest :20
:40 Alternating toe touches in a pike position
Set 2
:40 Row (moderate pace)
Rest :20
:40 Hollow Rocks
Set 3
:40 Row (fast pace)
Rest :20
:40 Alternating V-ups
HSPU Skill Work:
10 Minutes to Practice
Partner WOD:
2 Rounds For Time:
100/80 Calorie Row
50 Handstand Push-ups
One partner works while one rests
Time: 15 Minutes
Loading: 1/5
Skill: 4/5
Volume: 5/5
Intermediate:
2 Rounds For Time:
80/60 Calorie Row
30 Handstand Push-ups
One partner works while one rests
Beginner:
2 Rounds For Time:
80/60 Calorie Row 30 Push-ups
One partner works while one rests
Limited Equipment:
3 Rounds For Time
800m Run
25 Handstand Push-ups
Individual Option:
2 Rounds For Time
50 Calorie Row
25 Handstand Push-ups
Movement scaling options:
Row | Calories, Bike, Ski
Handstand Push-ups | Reps, Piked Push-ups, Seated Strict Press, Push-ups
Cool down:
Accumulate
50 Alternating Arm-Leg Lifts in Plank
2 Minute Knee Tuck Hold Bar Hang