Rounds of Nate
x 4 full rounds.
2 Muscle Ups
8 KB Swing, 32/ 24
The focus on this session is consistency with the row, aiming for 1:45/ 500m or 2:00/ 500m throughout- this is where we control and pace. Once you hit the AMRAP 3, push the pace and earn the 3:00 rest.
Establish a 15 rep max for the day
This is one unbroken set.
DO NOT COMPRAMISE FORM
9 Rep at aboves loading
15 Strict Handstand Push-ups
This is 1 wallball
rest without putting the ball down
3 wall ball and so on.
SETS MUST BE UNBROKEN SETS. If you fail complete 10 burpee pull-ups and drop WB Load.
Rest is max 30 seconds between sets.