and then . . .
Two sets of:
Run 400 Meters @ 50% pace
30 Seconds Nose to Wall Handstand Hold
A.
Three attempts for max distance of a Handstand Walk (or free standing handstand hold)
B.
Take 12-15 minutes to build to heavy jerk (any style)
C.
Back Squat:
* Set 1 – 3 reps
* Set 2 – 2 reps
* Set 3 – 1 rep
* Set 4 – 3 rep
* Set 5 – 2 rep
* Set 6 – 1 rep
Rest as needed, but at least 3 minutes between sets of singles. Build to a heavy.
D.
For time:
30-20-10
Assault Bike Calories
Push Press
115/75 lbs