Strength
Wall Facing Strict Handstand Push Up
5 sets of 3-6 reps
– Rest 90 seconds between sets
– add or decrease range then go to pike
“Duathlon”
At increasing speeds:
3 min row
–rest 1 min —
3 min bike
–rest 1 min–
2 min row
–rest 1 min —
2 min bike
–rest 1 min —
1 min row
–rest 1 min–
1 min bike
– goal is to increase pace as the workout progresses
Scaling:
– If equipment is limited:
Substitute shuttle runs or any other machine.