5 rounds for time of:

15/12 Air Bike Calories

12 Handstand Push-ups

Dumbbell Lunge, 50/35 lbs, 50 ft

** Rest 1:1

TARGET SCORE
Target time each set: 1:50-2:15
Time cap each set: 2:30

STIMULUS and GOALS
Stimulus is moderate-high, repeatable intensity across all sets. Fatigue from the air bike and HSPU will most definitely contribute to the difficulty of DB lunge. Athletes should keep intensity at a pace that allows for controlled breathing and quality of movement.

Quick transitions and focusing on a steady breathing pattern will be the key to sustaining a consistent pace. Last set is everything athletes have left in the tank. It should be their fastest, not their slowest.

For quality:

Dead Hang, 3x 1 mins

3x 10 Negative Pull-ups

3x 7 Pull-ups

3x 4 Pull-ups

3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 5-7 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets
-into-
3 sets of 3-4 unassisted pull-ups – Rest 30-seconds between sets