Morning Session
Warm up : abs and lower back 3 sets x 15 reps
1. Skill Test
Choose a handstand Balance and test it aim for Mastery dependining on the exercise 60 sec holds for at least 3 sets
2. Strength
Dead lift (120% of best clean) 5 sets x 3 reps
Rest 2 min
Amrap 1 min Dead Lift 50% of your max
3. Conditioning
For Time
In 10 Minutes
200 du
100 wall ball
Remaining Time
Ladder 3/2, 6/4, 9/6, 12/8, 15/10, 18/12....
Toes to bar
Burpees
Rest 6-8 hours
Evening Session
4. Easy Run 25-30 min zone 2-3
Warm up : abs and lower back 3 sets x 15 reps
1. Skill Test
Choose a handstand Balance and test it aim for Mastery dependining on the exercise 60 sec holds for at least 3 sets
2. Strength
Dead lift (120% of best clean) 5 sets x 3 reps
Rest 2 min
Amrap 1 min Dead Lift 50% of your max
3. Conditioning
For Time
In 10 Minutes
200 du
100 wall ball
Remaining Time
Ladder 3/2, 6/4, 9/6, 12/8, 15/10, 18/12....
Toes to bar
Burpees
Rest 6-8 hours
Evening Session
4. Easy Run 25-30 min zone 2-3
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