05
04 '19
Skills
Rowing mechanics 5min
Handstand push and kipping handstand push ups 5min
METCON
11min AMRAP
2000m row
then
Max handstand push ups
Lite/beginners
11min AMRAP
2000m row
then
Max push ups
Cooldown
800m run slow pace
Accessory work
Shoulders of steel
Dumbbells lateral raises 3×10
Weightlifting
Snatch grip push press 3×5
Gymnastics
Accumulate 90sec of:
Front planche hold
Core
Tabata med ball russian twist 20/14
