WARM UP 2 x 15m Hops L/R A.1 Muscle Up Rows 3 x 4 A.2 Strict - TopicsExpress

WARM UP 2 x 15m Hops L/R A.1 Muscle Up Rows 3 x 4 A.2 Strict Pull Ups 3 x 4 A.3 False Grip Hold 3 x 15s 2 x 15m Skips B.1 Pistols 3 x 5 L/R use box B.2 Hip extensions 3 x 10 reps (45/GHR/Reverse) B.3 Tuck Sit 3 x 15s SKILL 12 Min Advanced: Handstand Ladder (5m, F/B/L/R) Intermediate: Handstand Lateral Wall Walks (5m reps) Beginner: Handstand Straddle Flys (5 L/R) METCON AMRAP 24MIN: 400m + 8 T2B + 12 V SIT UPS + 400m + 8 PISTOLS + 12 SQUAT JUMPS RECOVERY PICK TWO: Incline Soleus Stretch, Supine Wall Squat, Weighted Straddle (2-3 mins of each) DEVELOPING THE HANDSTAND - https://youtube/watch?v=0WCAmeqQnSE

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