20 Sync. FS @50/35 kg
20 Pull ups
10 sync Burpees over Bar
20 sync. Hang C+J
20 HSPU
10 sync Burpees over Bar
Practice Handstand Walk Variations for 10-12 min
- Learn to lean/lift off / shoulder tap on wall/Box
- Partner supported
- Free attempts for distance / Pirouettes
5 sets
4-6 strict chinups in L-Sit / 10-20s chin over bar hold in Lsit
Rest 30s
20-40s Active Hang
Rest 60s
3 sets of:
6-10 Dumbbell Bulg. Split Squats @31X1
rest ~60sec btw legs
15min AMRAP of:
12cal Row
12 Push ups
8 DB-P. Cleans
8 T2B
Work at Zone2 Intensity for 20min
switching between
A: 5min Row @20-22spm
B: 5min Echo Bike
@20:00
4 sets of:
4min EMOM
1. 45sec. Row for cals
2. 45sec. Echo Bike for cals
rest 1min btw sets
A starts on Bike, B starts on Rower.
Aim for consistent cals on ergs over all 4 sets!