08 30 18

A. q(6:00) x 5, [C4/rd]:

Run 200m*

*15 GHD Hip Extension (bodyweight or hands behind head) or Supermans

*15 Hollow to V-ups or hollow rocks

8 Sandbag over shoulder

*Complete the first 3 movements in any order – finish each round with SB

 

B1. CS Snow Angel 3×4

B2. CS WY Negative 3×4

B3. CS Upright Row 3×12

B4. Hollow Hold or L-sit accumulate 30 seconds x 3 sets

 

C. Handstand skill development. Practice the appropriate scale for you