Day 2
Handstand walking

5 min practice slow & controlled weight shifts video

-in front support (push up position)
-in handstand
-GO SLOW and get a good feeling of supporting weight on one hand!

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5-10 min handstand walk practice

Drills from easier to harder:

1) assisted handstand walk (ask a friend to help you)
2) kick up to handstand and walk towards a wall video
3) max distance handstand walk
4) handstand walk with stopping in handstand every 2 m

Wendler's 3-3-3+

12min

Ergo *
10 Bar Over Burpee

• Row 500/400m Ski 500/400m Bike erg 1000/800m Assault Bike 30/24cal

5 rounds to find max weight in complex
2 front squats
1 jerk
2 back squats

15 min AMRAP
20 cal row
40 DU
10 Burpee
10 pull ups

1.) Muscle clean + clean from power position. + Front squat + press 3+3+3+3 x 4
2.) Clean 5 x 3
3.) Front squat 5 x 3
4.) Push press 5 x 3
5.) Ball carry 15m x 4

4 Rounds:
Narrow grip bench press (4 + 4) V.0-1
Rest 1min
Pull up (4+4) V.0-1
Rest 1min
Huom!
Toistojen 4+4 välissä 30s tauko. Toistoreservi kummankin liikkeen viimeisissä sarjoissa 0-1

4 Sets:
6-10 Ring plank saw V.0-1
1min

Kyykky 5x2 (75-80-85-90-95%)

Penkki 4x3 (75-80-85-90%)