5:00 BikeErg @ easy pace
800m Jog @ easy pace
+
3 Rounds
4 Pike compression slides
5 Table top pulses
6/side Cossack squats, alt
+
Build up to workout weight for the front squats
* Between sets: Handstand push-ups drills
10-sec Bent leg tripod headstand hold (against the wall) + 5 pulses of the knees
10-sec Bent leg tripod headstand away from the wall
1-3 Tuck tripod headstand kip extension to handstand (against the wall)
1-3 Tuck tripod headstand kip extension to handstand (away from the wall)
+
2 Rounds
200m Run @ target pace
8 GHD sit-ups
6 Handstand push-ups
4 Front squats @ workout weight