2 Sets, for Quality
200m Run
6 Inchworm Push-Ups
9/7 Calorie Bike
10 Deep Lunge Mountain Climbers
10 Hollow Rocks

“Chubbs”

8 Rounds for Time (40 min cap)(goal 26 to 35)
200m Run
3 Wall Walk / 50ft (15m) Handstand Walk
18/13 Calorie Echo
10 Line Facing Burpees

Round 1/3/5/7: Wall Walk
Rounds 2/4/6/8: Handstand Walk
***if you are working on going upside down you can do walk outs with your feet on a box and instead of shoulder taps, light DB presses

Level 2:

8 Rounds for Time|
200m Run
2 Wall Walk / 25ft (7.5m) Handstand Walk or 30 Handstand Shoulder Taps
15/11 Calorie Echo
10 Line Facing Burpees
Round 1/3/5/7: Wall Walk
Rounds 2/4/6/8: Handstand Walk

LEVEL 1
8 Rounds for Time
200m Run
2 Wall Walk to 20’’ / 20 Wall Facing Shoulder Taps
15/11 Calorie Echo
10 Line Facing Burpees
Round 1/3/5/7: Wall Walk

Rounds 2/4/6/8: Shoulder Taps

Goal: 26:00-35:00

Cap: 40:00 Time Cap

Primary Objective: Complete the working movements inside the gym in 3 minutes or less

Secondary Objective: Complete the run as close to 1:00 as possible

Stimulus: Aerobic Threshold and Steady State Work

RPE: 7/10

This workout is meant to be a longer workout with the emphasis on the monostructural components, but including some light bodyweight movements here to work on stability and control under fatigue. The intent is to maintain consistent pacing throughout and get some light touches on the Wall Walks, Handstand Walks, and build some good effort on the Burpees. We are alternating between Handstand Walks and Wall Walks, but the mods for the Handstand Walk will be shoulder taps instead of wall walks to work on a little different stimulus today rather than just working in more wall walks.