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Monday

Warm-up
Warm-up
3 minutes Rowing Running Biking
Over All Dynamic Body Activation
2 sets:
5 small, medium, & large arm circles forward
5 small, medium, & large arm circles backward
:20 shoulder taps
:20 groiners
:20 push-ups
:30 cobra to down-dog stretch
– Use a pair of 2.5 or 5 lb plates for the arm circles

Then "Tabata " Core Alternate 8 Sets of:
:20 V-Ups
:10 Rest
:20 Scorpions

ROWING PREP/ LEGS TORO ARMS Body Position
:45 easy row
:45 moderate row
:45 hard row

HANDSTAND PUSH-UP PREP
3 HSPU negatives
3 knee tucks in tripod
2 x 3-5 kipping handstand push-up

WOD PRIMER
On a 1:30 clock:
200/250-m row. Alt Echo bike
Max-rep handstand push-ups/progression for WOD

Metcon
Metcon (Time)
RX 16:00.
5 rounds for time:
400/500-m row
1:00 handstand push-ups

INTERMEDIATE
5 rounds for time:
400/500-m row
1:00 seated DB strict press (20/35 lb)

BEGINNER
5 rounds for time:
200/250-m row
1:00 push-ups

INTENDED STIMULUS
Both a "For time" and "For reps" workout to encourage athletes to go fast and take chances.
Begin the 1:00 clock for handstand push-ups as soon as the row ends.
Complete 10-15 handstand push-ups every round.

Finisher
Metcon (AMRAP – Reps)
Accumulate:
60 alternating push-up + DB renegade row
– Perform push-ups with hands on the DBs.

Cool Down
Accumulate:
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift

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