200m Run or 250/200m Row:
After each, complete:
12 Hollow Rocks
12 Superman Rocks
24 Banded Pull-Aparts
5 Scap Retractions
3 Spiderman + Reach
:15s Deadhang Hold
5 Strict Toes to Bar
Tippy Toes (Time)
200 Meter Run, 21 CTB Pull-Ups, 21 Burpees
200 Meter Run, 21 Calorie Row
200 Meter Run, 15 CTB Pull-Ups, 15 Burpees
200 Meter Run, 15 Calorie Row
200 Meter Run, 9 CTB Pull-Ups, 9 Burpees
200 Meter Run, 9 Calorie Row
This is a modified version of "Tip Toes" completed on April 8 of this year.
• 21-15-9 of work on the CTB's, Burpees, and Row calories, with a 200 meter runs separateing the gymnastics from the rower.
• Regular burpees, with the aim being the additional metabolic/fitness that challenges our work on the pull-up bar.
• The movement of focus here is the CTB pull-ups. Getting reps in here to keep the movement fresh.
Metcon (AMRAP - Reps)
On the 3:00 x 4 Rounds:
2 Rope Climbs (15')
15 Kettlebell Swings (70/50)
Time remaining - Max Strict HSPU
Each 3:00 window starts with the "buy-in", of the rope climbs and KBS. Any time remaining until the 3:00 closes is time towards accumulating our score for the day, the strict handstand pushups.