1-2 Rounds
12 Reverse lunges, alt
8 Scapula push-ups
12 Box step ups, alt
8 Scapular pull-ups
4 Strict pull ups
8 Handstand shoulder shrugs
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1-2 rounds
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
2-3 Handstand pivots
2 Rope climb pull-up from floor
Practice your footlock (“1st bite”) on the rope
+
Build to workout weight for step overs, lunges and DB snatches
* Build to box jump height and practice few reps on HSW and rope climbs between the sets
+
@ workout weight/height

8/6 (cal) Air bike
4 DB Box step overs
1 Rope climbs

– Rest 0:30 –

8/6 (cal) Row
6 steps, DB walking lunges
7,5m Handstand walk

– Rest 0:30 –

5 Shuttle runs
8 DB snatches, alt
4 Box jump/step downs