Warm-up:
2:00 Machine
-into-
3 sets:
5 Single Arm Dumbbell Push Press (left and right)
5 Single Arm Dumbbell Bench Press (left and right)
10 Alternating V-Ups
5 Knee Hand Release Push Ups
+
Freedom (RX'd)
AMRAP 7
1000/850m Ski (OR Row)
In remaining time:
Max reps Strict Handstand Push Ups
-rest 5:00-
AMRAP 7
1000/850m Ski (OR Row)
In remaining time:
Max reps Push Ups
-rest 5:00-
AMRAP 7
1000/850m Ski (OR Row)
In remaining time:
Max Dumbbell Bench Press @ 2x50/35#
—
Independence (Scaled/Masters)
AMRAP 7
1000/850m Ski (OR Row)
In remaining time:
Max reps Pike Handstand Push Ups
-rest 5:00-
AMRAP 7
1000/850m Ski (OR Row)
In remaining time:
Max reps Push Ups
-rest 5:00-
AMRAP 7
1000/850m Ski (OR Row)
In remaining time:
Max Dumbbell Bench Press @ 2x35/25#
**INTENTION - Stimulus for each amrap is moderately aggressive, steady intensity into a calculated push pace effort. Athletes will start each set with a lengthy Ski (or Row) designed to tax their body, making the gymnastics significantly harder. Being strategic in their rep schemes to avoid muscle failure will be the key to sustaining consistency and a steady workflow. Athletes need to find that balance on the erg where they can push, but not at the expense of hindering their ability to work on the gymnastics. We want athletes to have at least 2:30 of time remaining for the max reps.