AMRAP 8 Minutes
*Machine or Run
5 Deficit HSPU 2/1″
Athletes must demonstrate the ability to perform 3 strict HSPU today in order to kip. See coach for scaling.
Rest 2:00
AMRAP 8 Minutes
*Machine or Run
30ft HS Walk
*Machine/Run Options, rotating as desired:
– Run: 150m
– Echo or Assault Bike: 0.4km
– C2 Bike: 300/250m
Feel: Cardio
Pace: Sustain
Target Score: 3+ Rounds per AMRAP
Firebreather Score: 4+ Rounds per AMRAP
Make up Day
If you have already taken your rest day, make up the Competitor extra from that day.
OR
If today is your active rest day:
Spend 12:00 working slowly from resting heartrate to 170 BPM minus your ago on any machine or combination of machines
Then
45-90 Minutes on a single machine or jogging keeping your heartrate between 160 BPM minus your age and 180 BPM minus your age
Then
Spend 12:00 working slowly from your working heartrate, down to 140 BPM minus your age on any machine or combination of machines
6:00 Machine or Shuttle Run
Every 2:00, perform :15 Handstand Hold*
*May be free standing or wall supported (wall-facing as well)