Fitness
A. Back-to-Wall Hand stand Holds-
4x ALAP or 20s
B1. Alt lunge w/ DBs
3×10-12/leg, 2010 tempo, R90s
+
B2. Russian KB swing
3×10-12, Heavy, R90s
C. 3 rounds:
21 Wall balls
15 Burpees
9 Ball slams
*10 min cap
Performance
A. Back-to-Wall Hand stand Holds-
4x 20-30s
B1. Rear-foot elevated split squat
3×10-12/leg, 2010, R90s
+
B2. Clean grip RDL
3×8-10, 2010 , R90s
C. 3 rounds:
21 Wall balls (20/14)
15 Burpees, 6″ jump
9 Toes-to-bar
*10 min cap
