Scott, Jordan, Ali:
Warm up 10:00
Ladder 1-5 handstand push-ups/inverted push-ups
Every minute on the minute for 15 minutes, complete x10 strict press @ 25% of 1RM bench press
*if you don't bench press complete the press @ a light, manageable weight.
*once you can no longer strict press the weight, just move to push press.
*after you can no longer strict press even one rep you can add weight to all of the push press.
5 rounds no rest of...
____ meter effort on rower
x10 weighted burpees
*____ meters were determined by the individual's 2000 meter effort, and where they come in at the 2:00 mark.
*the starting pace was :08 above the individual's 2,000 meter pace.