25 Strict Handstand Push-ups
50 Wall Balls, 20/14 lbs
75 Kettlebell Swings, 53/35 lbs
50/40 Bike Calories
Every time you break on any movement, add 10/8 reps to the final bike calories count. Don’t exceed 120/96 calories on the bike.
Goal: Sub 18 mins
I’m loving the looks of this one! The goal is to avoid breaking up reps anymore than you need to. For each break you take on any exercise add 10/8 calories to your final bike effort. This doesn’t mean we want you completely gaming the workout but you do need to be smart about not hitting failure and keeping some big chunks of work in mind. Take note that we don’t want you breaking anymore than 7 times. This is to keep our time domain in check. If you do have to break more than that simply leave the bike reps where they are and don’t add any additional penalty. Wall ball and swing weights are intentionally programmed to be reasonable so you push yourself to have bigger sets!
3 rounds for quality of:
10 Plate Lateral Raises, pick load
10 Plate 45 Degree Raises, pick load
10 Plate Delt Raises, pick load
Double Kettlebell Overhead Hold, pick load, 45 secs
20 Banded Face Pulls