Context: Mental Toughness – Push hard on each cycle. Don’t save anything for the later cycles and test your limits.
Dynamic Warm Up: Novo KB Warm Up Flow, 2 rounds:
16 Single Arm Single Leg Deadlift (8L/8R),
12 kb Floor Press with Sit-Up (6L/6R),
8 Goblet Squats,
12 kb Kickstand Rows (6L/6R),
16 Single Leg Glute Bridges (8L/8R),
100′ Overhead Carry,
calf stretch 30s per side,
face down quad smash 30s per side,
pec smash 30s per side
For quality: Strict Handstand Push-up, 8 mins
Spend 8 minutes working up to the most advanced Strict Handstand Push-Ups (or progression).
MetCon: For 3 cycles: In 7 mins do:
3/2 Rope Climbs then in the remaining time,
AMRAP of:
8 Deadlifts, 185/125 lbs
Run, 200 m
Rest 2 mins between each cycle. For each cycle restart the AMRAP.
Rope Climb (Health: 6 Lay Downs, Athletic*: 2 reps, Performance: 3 reps) Deadlifts (Health: 65lb, Athletic*: 125lb, Performance: 185lb) or 12 with two KBs (26lb, 53lb*, 70lb) Run or 2 rounds of 30 Double Unders, 3 Burpe