Wednesday conditioning:

Mobilize, then:
3 sets of:
Plank with forward reach x10+ side reach x10
5 inchworms
15 Russian kb swings

Every 10 min for 30 min

40/30 cal assault bike
4/3 rope climbs
400 m run
20 T2B

Mobilize, then:


Handstand Walk Skill Development
Kick to Handstand on Wall with Hands Turned Outx 5-8 reps

and then …

Three sets of:
Wall Facing Handstand Marching x 16-20
Rest 30 seconds
Kick to Static Handstand Hold (up to 5 attempts to kick to a static handstand hold)
*Have somone spot you for this. If you aren’t able to have a spotter due to social distancing then complete a Wall-Facing Split Handstand Hold x 15 seconds
Rest 30 seconds

B.) Deadlift Progressions

Every 3 minutes, for 15 minutes, complete (5 sets):
Deadlift x 3 reps @ 75% of 1-rm

Every 6 minutes, for 24 minutes, complete (4 sets):
Row 500 Meters
20 Wall Ball Shots (20/14 lbs to 10′ target)
10 Hspu