CROSSFIT

Strength

i) Front Squat 10-7-5-7-5-3-5-3-1

ii) Pull-up Tabata

iii) Weighted Ring Rows 5×3 (Increasing)

Skill

i) Teddy Bear Stand 4x20s ON/10s OFF

ii) Headstand 4x20s ON/10s OFF

iii) Teddy Bear Stand TO Head Stand 3×5

iv) Handstand Hold/HSPU/Kipping HSPU – 10 Minute Practice

-OR-

3 Sets of:

60s MAX HSPU

3 Minutes Rest

Mobility (Cool Down)

Partner PNF Hamstring Stretch

20/Side Bar Rolls (Quad)