A. 3 rounds of max effort handstand hold (nose and toes to wall if possible), alternating with pull-up strength work (this will be assigned according to your current pull-up capacity).
B. 4 rounds of:
20 KB clean and jerks (10 per arm)
20 KB single leg deadlifts (10 per side)
2 gym lengths (there and back) bear crawl or crab walk (alternate between the movements, i.e. round 1 – bear crawl, round 2 – crab walk, etc.)
C. 3 sets of 10 ab rollouts using a barbell, alternating with 20 GHD hip extensions.
My arms are bruised from the KB clean and jerks. I think that means i need to do more, my arms aren’t used to it. 🙂
Possibly! Technique helps a lot with these movements, and that will come. Hey, it gives you a conversation starter…