3:00 BikeErg
2:00 Row
1:00 SkiErg
+
2 Rounds
8 Tension swings (sponge/block between feet)
8 V-ups
8 Push-ups
8 Goblet squats (slow tempo)
+
HSW drills (optional)
2/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
4 Single-arm elevation leans in the box pike handstand position (2-second hold each arm)
0:20 Wall-facing flutters
10 Handstand shoulder taps
+
Build to workout weight for sandbag movements
* practise few sets of toes-to-rings, burpees and handstand walk between sets
+
Once through @ workout weight
12/9 (cal) BikeErg
9 Toes-to-rings
3 SB cleans
12/9 (cal) Row
6 SB Squats
3 Burpees over the rower
12/9 (cal) SkiErg
10m SB bearhug carry
5m Handstand walk