A. Handstand/upside down practice:
- Cartwheel practice – 2 minutes. A cartwheel is a safe way to exit from a handstand, so this is why we are practicing them.
- Wall walks – 3 reps
- Toe touches – Wall walk up, getting as close to the wall as you can (use a partner to spot you). Alternate lifting one foot off the wall, then the other. If you do this well, you should have a brief moment of balance between each foot switch. Maintain a hollow body position.
- 3 max effort handstand holds (back to wall).
B. For total work time:
10 x 250 m row, rest 1 min between rounds. Compare to Oct 31 2013, May 15 2013, Feb 5 2014, Nov 22 2014, April 4 2017. For intervals this short, you have to pick a challenging pace, and then just hang on for the rest of the interval.
C. 3 max effort hollow body holds (scale to tuck or straddle position).