07.09.2018

Warm up:

Run 800m, then

3 Rounds
20 second single arm dead hang left
20 second single arm dead hang right
5 Tempo air squat (5sec down / explosive up) form focused
10 Alternating Samson lunge (reverse)
15 Banded pull aparts (orange or red, overhead)

Skill:

12:00 – 15:00

Handstand hold / Freestanding hold / handstand walk

EMOM 8:00
20 seconds effort (wall hold, free stand hold/attempt, walk/attepmt)
40 seconds Rest

Conditioning:

5 Rounds

1:00 : 200m run
2:00 : 10 Back squats (185/125)
3:00 : 5 Handstand push ups (choose a challenging progression, Strict and/or deficit if possible)

Recovery:

Lateral opener on Rig; 2x 30sec (L + R)
Pigeon pose; 2x 30sec (L + R)