05 02 19

A. 16 rds x Row [1] / Rest [1]:
4 x 1 min @ 22 s/m (min 1-4)
4 x 1 min @ 24 s/m (min 5-8)
4 x 1 min @ 26 s/m (min 9-12)
4 x 1 min @ 28 s/m (min 13-16)

For each of the four minute intervals, use the first minute to get comfortable with the appropriate stroke rate. Use the subsequent 3 intervals to make the strokes as powerful as possible keeping the stroke rate.

B. [10] Parallete shoot throughs: 5 rds x 10 reps (1 rep = forward + back)

B. [10] If looking for an additional challenge, transition between an L-sit and a tuck planche.