A. Handstand practice
- Freestanding practice – Warm up with some crow stand practice (some of you may want to stay here), and then move to some balance work on the wall (or off it, if you’re ready). Remember to get tight! It shouldn’t take much pressure in your fingers to pull yourself off the wall IF you’re tight. You may also work with a partner if you like.
- 5 sets of: 30 sec left overhead KB/DB hold + 30 sec right overhead hold. Ideally these will be done continuously, i.e. LRLRLRLRLR. Use a challenging weight, and work on a strong lockout.
- 5 max efforts sets of 1 1/2 push-ups.
B. For time:
Row 500 m
20 front squats (135/95, or scale to about 40% of your back squat)
20 pull-ups
20 back squats
20 knees-to-elbows
20 deadlifts
20 toes-to-bar
Row 500 m.
(Take the barbell from the floor – no racks.)