Stretch/Warmup: 5-7 minutes
Strength: (Superset) Sot Press (5×5) and Weighted GHD’s(5×10)
*Move back and forth between the Sot Press and Weighted GHD’s
*18-20 minutes to complete
*Increase weight GRADUALLY for each set for each movement.
*Make sure to focus on keeping proper form

Skill: Handstand Walk(Sub Max Free Handstand hold, or Max Handstand hold against wall)
*Spend around 6-8 minutes practicing

“Helen”(15 minute time cap)

3 rounds for time:
400 meter run
21 Kettlebell swing, 1.5/1 pood
12 Pull ups(sub ring rows)


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