handstand pushup - 15 reps
weighted GHD situp - 10 reps
lunge 50 feet into 200 meter run
rest as needed between rounds
Scale handstand pushup using a squat rack and barbell, hooking feet over the bar to assist your reps
GHD situps, pause for 1 second at the horizontal position before completing each situp rep, increase weight each set and record highest weight used. Use a dumbbell, slam ball or bumper plate, but keep the weight on your chest throughout the entire rep, do not hold the weight out front(cheat aka shit rep))
Warmup: 1500 meters run or row and 75 squats, any combo/order
Cool down: run of your choice, for time. 750M, 1.2 mile or 2000 meter
RESULTS:
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