Mobilize, then:
Row x 60 seconds @ relaxed pace
Banded Air squats x 60 seconds
Row x 60 seconds @ medium pace
Alternating Reverse Lunges x 60 seconds
Row x 60 seconds @ regular pace
Alternating Lateral Lunge x 60 seconds
A.
Three sets of:
Handstand Marching x 16-20 reps
Rest 60 seconds
(focus on perfect mechanics)
Please choose one of the following drills:
free-standing or wall-facing
and then …
Every minute, on the minute, for 8 minutes:
Kipping Handstand Push-Ups x 3-5 reps
B.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat
*Set 1 = 5 reps @ 70%
*Set 2 = 2 reps @ 80%
*Set 3 = 5 reps @ 75%
*Set 4 = 2 reps @ 85%
*Set 5 = 5 reps @ 80%
*Set 6 = 2 reps @ 90%
I know – these are tough percentages but try to dig deep here! We are testing your 1-RM next week!
C.
For time:
Row 500 Meters
100 Double-Unders
50 Pull-Ups