Warm Up
Dynamic Drills
2 Rounds
- 10 T Push Ups
- 60 Second Hang from Pull Up Bar
Strength/Skill
5 Sets
- A1: Handstand Progressions x 90 seconds (Use this time to work on various Handstand variations – Ie: wall walks, handstand hold, HSPU, negatives, free standing, walking…..
- A2: Strict Toes to Bar x 5-7 reps – Challenge yourself to perform these at a tempo with no swinging or kipping – Rest 45 seconds
- A3: Side Bridge x 30 secods per – Rest 45 seconds
MetCon
For Time
- Run 800m
- 30 Burpees
- Row 1000m
