2000m row

Skill Practise:

Handstand
- body position against the wall (hips, shoulders)
- balancing with fingers, back close to the wall
- slow kick up to freestanding HS
- relaxed kick up to freestanding HS

Handstand walk
- weight shift side-to-side against the wall
- shoulder taps in HS (controlled movement) against the wall
- plate step-ups in HS against the wall
- sideways walk against the wall
- HS walk towards the wall
- HS walk with partner (stick, hands etc.)
- freestanding HS walk

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Soft kick up always! Practise alone or with partner.

10 sets of 2-3 behind the neck jerks with 3s stop at catch. Every 2:00.

Accessory:
3-5 rounds of
10-20 GHD sit-ups
10-20 Back extensions on GHD
Rest 1-2 minutes between sets

Alternate
1. 4 squat cleans 70/50kg
2. 10-15m handstand walk

1min rest btw Tabatas
1. Row cal
2. WB
3. KB Swing
4. Assaul Bike cal
5. Push Press (30/20)

AMRAP 15mins
15 USA Kettlebell Swings @24/16kg
15 Burpees
15 Calorie Row/Ski/Bike Erg

Goal: 4+rounds - use the row interval to recover. Be mindful of your breath control on your burpees.

Every 3:00 x 5 sets.
5-10 Strict Pull-ups
10 Box Jumps w. step down @ 61/51cm
15 Air Squats
20 Double Unders

• Goal: Consistent effort - finish each round in under 2:00
• Rx+: 40 Double Unders per round (if smooth and efficient)

Alternate for 20 Mins
1. 5 Bar MU
2. Bike 15/10 Cal
4. Handstand walk 15m
5. Row 15/10 Cal

On the 4:00 x 5 Rounds:
50 Double Unders
5 Bar Muscle-ups
5 Power Snatches

Accessory
3 Rounds
Wall sit 40s
Death march 10
Face pulls 10