CFMV 10.29.19

Warmup

 3 Rds:

15 cal row

:30 gymnastics plank

6 KB Turkish Sit-ups e/s (35/26)

10 glute bridges

 

Strength/ Skill 

HSPU Drills 

2 Rounds 

2 wall walks + :10 Hold

20 shoulder taps (on wall or off)

2 wall facing strict HSPU w/ 2 sec. decent

1 strict HSPU + 3 Kipping

 

Rest 2 min:

 

FT: 

6min Cap*

RX+:20 SHSPU + 10 KIPPING

RX: 15 HSPU (abmat)

SCALED: 20 PIKE PUSHUPS

 

Conditioning 

FT:

15 STOH (115/75)

75 DU

2k/1500m (M/F) Row/SKI

75 DU

15 STOH

 

Intent: Intensity Level : Classic Chipper style workout. Longer duration constant work. You will have to pace this as the arms will fatigue quickly. The row provides a way to bring down the heart rate. But a slower row time will effect the back half of the workout time.