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| Jeff Chang hiking the Ko'olau Ridge in his 808 Beef Cake tank top! |
A. Three sets, not for time, of:
Handstand Hold x 30-45 seconds
Strict Toes to Bar x 6 reps @ 3110
Unbroken Double-Unders x 40-60 reps (unbroken)
B. Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
and then….
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep
and then…
One set of:
85% Back Squat x Max Reps @ 20X1
Use the same weight as last week, and aim to beat last week’s result.
C. 5 sets each for time of:
300m Row
Rest 1-minute between sets.
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