FITNESS
A. 10 min practice kicking up into a handstand
Training notes:
•Get comfortable getting up against the wall. If that’s easy, work on wall-facing handstand holds. Then, progress to free-standing.
B. 5 min bike/row @ 85%:
-Into
5 min @ 85%:
5 hanging leg raises
10 DB hang clean & jerks
•5/side
15 air squats
+
(Rest 5 min)
+
5 min bike/row @ 85%:
-Into
5 min @ 85%:
5 hanging leg raises
10 DB hang clean & jerks
•5/side
15 air squats
Training notes:
•Find a challenging but sustainable pace for the bike/row.
•If you go too fast, you will blow up on the second five minute AMRAP. Figure out what pace is sustainable for you.
Record reps completed.
PERFORMANCE
A. 10 min handstand walking practice
Training notes:
•Work on maintaining good positions while walking, speeding up your walk, quickly kicking up and down for different increments, etc.
B. 5 min bike/row @ 85%:
-Into
5 min @ 85%:
5 toes-to-bar
10 DB hang clean & jerks (50/35)
•5/side
15 air squats
+
(Rest 5 min)
+
5 min bike/row @ 85%:
-Into
5 min @ 85%:
5 toes-to-bar
10 DB hang clean & jerks (50/35)
•5/side
15 air squats
Training notes:
•Find a challenging but sustainable pace for the bike/row.
•If you go too fast, you will blow up on the second five minute AMRAP. Figure out what pace is sustainable for you.
Record reps completed.
