Skill (16 minutes)
Pistol Warm-up & Progressions
Handstand Warm-up & Progressions
Practice Pistols and Handstand Push-ups
Accumulate 30-40 reps of each for quality
*with a 3-second tempo on the way down
Strength (18 minutes)
Push Jerk (or) Split Jerk
6-6-4-4-2-2
*one set every 3 minutes and superset with 20 second Ski Sprint
For time (7 minute CAP)
50 Shoulder Press @ 75/55
*every time you stop pressing complete 10/7 calories on the Echo bike
Comments