10/7 Strict Handstand Pushups, challenging variation
2 Rope Climbs, 15′ Ascent, challenging variation
300 meter Med Ball Run, 20#/14#
Aim is for athlete to select variations which are tough for them to perform. They should be able to move consistently, taking short rests, but this should look and feel like strength development, not conditioning.
HSPU: Athletes should be able to work in sets of 2-5 reps with good mechanics and short breaks.
MOD1: Scale repetitionsaccordingly
MOD2: HSPU from Box
MOD3: Kettlebell strict press
MOD1: Scale to partial rope climbs (mark a height on the rope with tape)
MOD2: Ground to Stand Rope Pulls
Scale Up: Legless for some or all reps
Assault Bike 10:00
4:00 Plank Hold
*every break perform 10 Abmat Sit Ups