Warm-up
10 EMOM
Even- 10 jump lunges and 10 broad jumps
Odd- 20 sec wall sit and 20 sec plank hold
Even- 10 jump lunges and 10 broad jumps
Odd- 20 sec wall sit and 20 sec plank hold
Skill
Handstand work
stinkbugs
box handstands
wall walks
handstand holds
strict HSPU
kipping HSPU
stinkbugs
box handstands
wall walks
handstand holds
strict HSPU
kipping HSPU
Strength
Bicep curl 5×10- 10 on each arm
Bench press 5×5
Push press 5×5
Heavier than previous week
Bench press 5×5
Push press 5×5
Heavier than previous week
Metcon
10-9-8-7-6-5-4-3-2-1
Front squat
Sit ups
Sprint 200 m after each round
Front squat
Sit ups
Sprint 200 m after each round