4 sets
10-15 Band assisted nordic curls
Into 15-25 banded hamstring curls
Rest 1min
10-15 Spanish squats
Into 15-25 alt. Step jumps
Rest 2min
Accumulate max distance yoke carry in 10 minutes.
Work at 80% of your 15m max zercher carry from the fitness class.
400 m run
into ME cal on
A) echo bike
B) row
Handstand skill practice:
>crowstand
>Wallwalk + Wallfacing Handstand hold
>Kick up into wallfacing handstand and lean away with hips
>Kick up into Handstand and hold
>tuck one knee in at a time
>Press away from wall through your fingers and shoulders
>Spotted free handstand
>Free handstand
Gymnastics finisher:
Accumulate 5 min torture plank
Every time you break do 30 DUs
TC: 10 min
Amrap40 in Zone 2 pace (Nosebreathing if possible)
1000/900m Row
75 Doubleunders
50/40 Cal Echo Bike
25 Downups
3 sets of:
8-12 KB-Hip flex. lifts (each side)
8 (Front foot elev.) ATG split Squats (each side)
3 sets of:
10 banded IR Triceps push downs (each)
10 prone PVC bnk press
10-15sec. 90/90 pull up arch hang (feet ass.)
9min AMRAP of:
5 DB-Hang Squat Cleans @2x22,5/15kg
7 Burpee BJ (24/20'')
9 T2B