WARM UP
5:00 row/bike/ski
3 rounds:
2 wall walks
10 push ups
10 ring rows
SKILL
Handstand balancing
*10:00 practice… goal is to get them upside down for majority of the time.
WORKOUT OF THE DAY
EMOTM 36:00 for quality:
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10/8 calorie row
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10 bench/floor press
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10/8 calorie bike
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10 ring row
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10/8 calorie ski
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10 GHD/abmat situps
*Athletes may start on any station, but must move in order. DO NOT substitute pull ups for ring rows. Instead, utilize slower tempo reps or elevate feet to create difficulty. The intent is for all athletes to complete all work at a consistent pace and with high quality. Score total reps completed and the weight used for pressing.