4 rounds for time of:
Run, 400 m
20 No Push-up Burpee Box Jump Overs
Goal: Sub 15-minutes
This workout is going to be all about conditioning. The 400 meter run should be strong and consistent pace along with the burpee box jump over. Focusing on keeping a braced midline while kicking your feet back in the burpee. If you’re looking for an added challenge and feeling good today feel free to add a weight vest as long as you can meet the suggested goal time.
Unbroken Strict Handstand Push-ups
Rest 2 mins between efforts
Changing up the ladder accessory work this week to a strict handstand push-up. Ideally, this is done in unbroken sets, however, you can adjust the volume as needed. For example, you could modify the reps to 5-4-3-2-1 or add reps to challenge yourself, but the reps must be done in unbroken sets. Rest no less than 1-minute between rounds but no more than 2-minutes. The goal behind this is to help you build raw pressing strength. Modify to doing a dumbbell z-press, a pike handstand push up, or even a strict handstand push up with ab mats.
Post Work 1x:
–1min per side Bent Knee Calf Stretch
–15ea Eccentric Calf Raise