500m row @2:10.0-2:10.9 for all sets
2:00 walk rest (5:00 between sets 5&6)
3 rounds not for time:
:60 handstand hold work- goal is to keep hands within 1 rubber mat
50 double unders- goal is always unbroken
:30/side 1-leg balancing
200m ski erg
:30 dip support on rings (thumbs pointed forward)
:15/side passive hang from fat bar
:30 bear crawl- alternate forward & backward set to set
Crossover Symmetry recovery
Today was fun, a lot of people came in earlier than normal so there was a good energy in the gym.
Longest handstand hold today was :19. This is slowly getting better.
I really liked the 30:00 workout and felt great the whole time. Breathing was good and I enjoyed all these movements. Got rained out for the run so I had to sub assault bike. The dip support was tough, I was able to do it unbroken on the first round but had to break it up :15/:15 each time after that. Also I figured out I prefer the passive hang from the fat bar as opposed to the normal bar.