“Plan – Do – Reflect” (Deliberate practice)

2 or 3 rounds
2-minutes: Monostructural* @ easy pace
2-minutes: 1-3 x 7.62m Handstand walk*, Go every 0:30 – 0:40 (3-4 sets)
* Aim to walk each segment as fast as possible
+
2-minutes: Monostructural* @ easy pace
2-minutes: 4 – 12 Pull-ups, Go every 0:30-0:40 (3 sets)
+
2-minutes: Monostructural* @ easy pace
2-minutes: 4-8 Wall-facing handstand push-ups, Go every 0:30-0:40 (3-4 sets)
+
2-minutes: Monostructural* @ easy pace
2-minutes: 6 – 12 Single-leg squats, alternating, Go every 0:30 – 0:40 (3-4 sets)

• This can be Assault bike/Row/Ski erg/Bike erg/Jog, you can stay with the same modality for all 2-minute segments OR change around as wanted. Flow. This week, you’ll rotate through each movement in a single round. (i.e. you’ll do 2-min monostructural + 2-min HSWs, THEN 2-min monostructural + 2-min Pull-ups etc. Only once you’ve done the 2-min single-leg squats, will you move back into HSW on the next round).