A. 10 min handstand play
– Practice free standing handstand
– handstand hold against the wall (add shoulder tap for difficulty)
– every 30 sec 1 x wall walk scale down to of the chair walk
5 rounds for time
15 x oh squats (rx 42.5/30kg)
Use empty bar or broomstick for oh squats. You can sub for goblet squats. The weight should allow you to go unbroken glen the squats for the 1st 2 rounds.
Row option (double for bike erg):
C. 10 min to stretch. Really important you do these, set a timer and stretch for 10 minutes.
1 min calf stretch each
2 min foam rolling your quads each
1 min hamstring stretch each
1 min pec stretch