A.
Spend 2 minutes working on Handstand Marching.
Followed by. . .
Every 10 seconds, for 60 seconds (3 sets) of:
Donkey Kicks x 1 rep
Followed by. . .
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Kick to Handstand on Wall (with hands turned out) x 5 reps
Interval 2 – Handstand Walk to Wall x 3 meters, or: Handstand Marching against Wall x 10 reps
Rest 60 seconds, then. . .
Every minute, on the minute, for 3 minutes (1 set) of:
Interval 1 – Handstand Walk x max distance
Interval 2 – Rest
Interval 3 – Handstand Walk x max distance
*Handstand Walks do not have to be unbroken. Accumulate as much distance as possible in the minute as possible.
Scaled version of above:
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Head-Butt Push-Ups x 20 reps
Interval 2 – Wide Grip Push-Ups x 15 reps
Interval 3 – Incline Push-Ups on 30″ Box x 20 reps
B.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
Followed by…
Every two minutes, for 12 minutes (6 sets):
Back Squat x 5 reps @ 70-75%
C.
For times:
10 Chest-to-Bar Pull-Ups
30/20 Assault Bike Calories
10 Chest-to-Bar Pull-Ups
20/10 Assault Bike Calories
Rest 4 minutes; repeat for 3 sets.