A. Handstand push-up strength – EMOM for 10 rounds:

Minutes 1-5: 2-8 handstand push-ups (strict, kipping, or scaled to 8 seated DB presses)

Minutes 6-10: 10-30 shoulder taps (facing the wall, or back to the wall (harder), or in a pike position).

B. 5 x 250 m row, resting 2 minutes between efforts. These should be hard and fast. The trick (if there is one!) to fast 250 m repeats is to accelerate quickly to a challenging pace, and then just hang on. Practice your starts first, and make sure you are fully warmed up. Consider setting your damper a bit higher than where you would normally row. Record your times separately. Compare to April 23 2019.