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
Core finisher:
5 Sets of:
20 Abmat sit ups
10-30 sec l-sit hold
1. 500/450 m Ski
2. 1000/900 m C2 Bike
3. 500/450 m row
4. Rest
4 rounds in Zone 2 Pace (Nosebreathing if possible)
(48 min total Work)
3 min Row
3 min C2 Bike
3 min Skierg
3 min Assault Bike
Start at different stations with a bigger class
5 sets of:
5 Deadlifts (no TNG)
Every 3min for 18min (6 sets):
10cal Echo Bike
10 DB-Push Press
10 Ring Rows
5 Burpees
Aim to finish sub 2:00 consistently
6 sets of:
90sec. on 2:30 off
1. AMRAP of:
7 Goblet Squats @30/20kg
7 T2B
7 Burpees
2. AMRAP of:
12/9cal Echo Bike
12 alt. DB-Snatches @30/20kg
max BJ over @24/20''
Sled Drag
Farmers Walk
Dual Kettlebell Front Rack Carry
Banded Overhead Carry