Mobilize, then:
A.
Every minute, on the minute, for 6 minute (3 sets) of:
Interval 1 – Wall Facing Handstand Marching x 30 reps
Interval 2 – Kick-Up to Handstand on Wall (with hands turned out) x 10 reps
followed by …
Every 3 minutes, for 9 minutes, complete (3 sets):
40 Double-Unders
60 Seconds Max Distance Handstand Walk*
*You can come down as often as you need
If you can not Handstand Walk then complete the following …
Every 3 minutes, for 9 minutes, complete (3 sets):
40 Double-Unders
60 Seconds Max Wall Climbs
Scale the double-unders to a rep scheme that allows you to be done with that movement in 60 seconds or less or complete with single-unders.
B.
Build to today’s 1-RM Tempo Back Squat @ 32X1
Followed by…
One set of:
Back Squat x Max Reps @ today’s 1-RM Tempo Back Squat
(perform these without any tempo prescription)
C.
Zone 2 Training (please read this article to learn more about Zone 2 training)
As many rounds and reps as possible in 30 minutes:
800 Meter Run
1000 Meter Row or 2000 Meter Bike Erg
30 Calories of Assault Bike or Ski Erg
100-Ft Farmers Carry (35-54: 70/50 lbs; 55+:50/35 lbs)
Please keep your heartrate at 65-70% of your Max HR. Compare to August 20, 2021 and note how your pacing felt