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Sorry for the late post today!

A. Handstand work – 15 minutes of wall-facing handstand work, including shoulder touches, holds, and also heel pulls (back to wall)

B. 3 rounds not for time of:

8-10 reps seated dumbell press (heaviest possible)

8-10 good mornings (weighted)

8-10 Pendlay rows (heavy but good form)

C. Tabata set of crow stand – this is to work on handstand capacity and balancing