Mobilize, then:
Handstand Walk Skill Development
For 2 minutes, perform:
Back-To-Wall Handstand Hold x max effort
*Rest as needed. Accumulate as much time in the handstand as possible.
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Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 30 reps
Interval 2 – Backward Bear Crawls x 12 meters total (40 feet)
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Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Donkey Kicks x 15 reps
Interval 2 – Straight Leg Bottom Balance x 30 seconds
A.
Back Squat
*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 10 reps @ 70%
Rest 2 minutes between sets
B.
Zone 2 Training (please read this article to learn more about Zone 2 training)
As many rounds and reps as possible in 30 minutes:
800 Meter Run
1000 Meter Row or 2000 Meter Bike Erg
30 Calories of Assault Bike or Ski Erg
100-Ft Farmers Carry (35-54: 70/50 lbs; 55+: 50/35 lbs)
Please keep your heart rate at 65-70% of your Max HR.