1:30/1:00/0:30 each @ increasing pace
1) Row 2) Air bike
+
1-2 Rounds
8 Box step ups
8 Handstand shoulder shrugs
3-5 Rope climb pull-ups from floor
5/side Pistols to a band
+
1-2 Rounds
4-6 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall facing flutters
2 Kick up to handstand and take 6 fast steps
+
@ workout pace
500m BikeErg
10 GHD sit-ups
1 Rope climb
500m BikeErg
10 Single-leg squats, alt
25’/7.62m HSW