Endurance
1 Mile Run
5 min Rest
3 Rounds
**A 3 mile run should feel easier than this workout. We are asking you to run an uncomfortable pace for each mile. So if your PR, best mile time is 7:00 you should push for 7:30 or 7:20 pace. Just enough to recover and try to maintain that pace. Score total time including rest and post splits to comments!
Gymnastics
Handstand Push ups
5 Reps (Strict with a 2 second pause at the top)
Rest
6 sets
It is better to modify the load NOT change your range of motion. For Example (do not stick pillows or ab mats against the wall so you do not go lower) Develop strength through the full range of motion.
Progression Options Elevator Push up, Regular Push up, Feet up on a chair push up, Pike Handstand Push up. We will work this progression for the next few weeks, adding reps and changing the tempo. Lets get stronger!