WOD:

#Tri Sprint Intervals

5 Rounds of:

AMRAP 4:

30/20 Calorie Row/Ski Erg  or 15/9 Cal Assault Bike

15 Burpees

AMRAP 10 Meter Shuttle Sprints

rest 4 minutes

CASHOUT:

6 Rounds of a 1:00 Window:

12 Ab Mat Sit-ups (Rx+GHD Sit-Ups) + Max Handstand Pushups in time remaining in the minute. 

If we are not completing  handstand pushups today, let’s train the strict strength with dumbbell strict presses. Choose a loading that allows for ~10-15 repetitions unbroken, when completely fresh.

Rest :30s between each round.