Fitness & Performance
A. 10 min handstand skill work
Training notes:
-Prioritize being able to kick up against the wall in a good position or find a good spot in pike position with a box.
-For people who are good on handstands, work on handstand positioning such that you can maintain good body positions without over-extending – whether that’s against the wall, free-standing, or on a box.

B. 2 sets @ high but sustainable effort – brief rest between rounds:
45s rowing
-Rest 15s
45s extended V crunches
-Rest 15s
45s rowing
-Rest 15s
45s plank
-Rest 15s
+
45s KB swings
-Rest 15s
45s DB Swiss ball bench presses, right
-Rest 15s
45s DB snatches, alternating
-Rest 15s
45s DB Swiss ball bench presses, left
-Rest 15s
+
45s assault bike
-Rest 15s
45s lunges, right
-Rest 15s
45s assault bike
-Rest 15s
45s lunges, left
-Rest 15s
+
45s burpees
-Rest 15s
45s ball slams
-Rest 15s
45s box jump, step down
-Rest 15s
45s superman snaps
-Rest 15s
Training notes:
–Extended V crunch (crunch to a V up)
–Superman snaps (just do this on the ground with a PVC)
-4 people start at each “station”
-Goal is to move for the entire 45s at a difficult but sustainable pace