Skill
EMOM for 10 minutes
30s of a plank hold, handstand hold or strict HSPU reps

You’ve got three choices today for our skill work. On a ten minute EMOM clock you’ll be working for thirty seconds of each minute either holding a plank, holding a handstand or completing as many reps of strict handstand push-up reps as you can. If you are choosing the handstand push-up option make sure you can safely perform these reps with no more than two ab mats. If you need more assistance than that it would probably be a better use of your time to work on a quality handstand or plank position for each thirty seconds.

Workout of the Day
7 rounds with one minute on each station
calories on bike or rower
box jumps

Take your pick between a bike, rower or the ski erg for today’s workout. You’ll also need a box for box jumps. There is no rest between rounds so plan a little transition time between your box and whatever machine you choose so that you can spend as much time as possible working in each minute. Switch the box jumps to step ups if you need to scale this movement. Your score at then end of fourteen minutes will be total reps.

standard: step ups 24/20″
rx: 24/20″
sport: 24/20″
overachiever: 30/24″