A. Handstand strength
- Do 4 sets of 10-20 challenging shoulder taps at a controlled pace. For some, this might be done piked with the feet on a box, and for others, it might be in a handstand with the back against the wall (hardest variation), or in a wall walk.
- 5 max effort sets of 1 1/2 push-ups.
B. To set the workload for this workout, do the following:
Find your max calories on the bike in 25 seconds (B).
Find your max calories on the rower in 25 seconds (R).
Using those numbers, do an alternating EMOM for 16 total rounds:
Minute 1 – B calories on the rower
R calories on the rower
etc.
Record your score as those two numbers (# cal each round on the bike, # cal each round on the rower).