Warm-up
1:30/1:00/0:30 of each @ increasing pace
1) BikeErg
2) Row
+
2 Rounds
10/side Xiao Pengs
2 Scapular swimmers (prone position)
8 Handstand shoulder shrugs
+
2 rounds
3/side Single-arm lean in the full handstand position with chest facing the wall
0:20-0:30 Wall facing flutters
2 Kick up to handstand and take 6 fast steps
+
Build to workout weight for the PC+J and sled push
* Practice few short sets of other movements between sets as you build up
+
@ Workout weight
10/7 (cal) BikeErg
3 Power clean and jerks
9m Handstand walk
10/7 (cal) Row
6 Bar-facing burpees
9m Sled push