Friday, September 25
announcements
Sunday Session This Week: “Do Hard Things” #2 w/ Ben
rx
AMRAP 20:
6 Handstand Push-Up or Wall-Walk (Rx)
250-m row
12 Strict Pull-Ups (Odd Rounds) or Strict Dips (Even Rounds)
250-m row
intermediate
AMRAP 20:
:30 HS Hold (Int)
200-m row
12 Toe Spot Pull-Ups (Odd Rounds) or Toe Spot Dips (Even Rounds)
200-m row
beginner
AMRAP 20:
Bear crawl (15m - one floor length)
150-m row
6 ring rows + 6 toe-assisted ring dips
150-m row
:30 rest
Intended Stimulus
4-6+ rounds.
Choice to breathe heavily or recover on the row.
Each movement in 1:00-1:30; advanced athletes faster on the gymnastics movements.
Choose your own adventure of push, practice, or both.
Skill Work
Rest, stretch, recover.