The Faster you Run . . .

Competition Class

Strength

Skills&Drills

GYMNASTICS
Accumuate 3min in Handstand hold
L3: Free Standing (in a 3x3ft box)
"L2: On band (place band accross 4ft
section on rig, kick up, hold) "
L1: On wall (wall facing, perfect hollow)

For Time & Reps:
80% best strict HSPU set + 2
rest 1min
60% best strict HSPU set + 2
Rest 45s
40% best strict HSPU set + 2
Rest 30s

ME UB STRICT HSPU (beat last week!)
"8min to work to deepest
1 deficit kipping HSPU "
"then 3x50%+2 best HSPU
kipping HSPU set @ 1/2 deficit
*attempt to go UB - if not, rest as little as
possible. If you get to singles, set is over"

UPPER STRENGTH

E3M9M
12 DB Bench Press 70/50
12 BB Bent Over Rows (heavy but perfect)

CONDITIONING
3x1K Row @ 2K pace
Rest 2min between efforts

MetCon

E4M20M

4 Front Squats immediately into
8 Back Squats
*all sets @ 80% 1RM FS

7min AMRAP
Sit-ups
*emom: 10x10m shuttle sprint