A
Handstand Skills
Scap Push Ups 3 x 5 Narrow + 5 Wide
– Range without elbow bend
– Do not collapse lower back
Handstand Hold Position Practise – 3-5min
– Set Up
– Long lunge + open shoulder position
– Push through the floor and elevate shoulders
– Stack wrists, shoulders, and hips while maintaining hollow body position
– Optional – Use a spotter to help correct positioning
RETEST POSITIONS
Shoulder Taps (Stomach to Wall) 4 x 8-10
– Maintain hollow body position
– Scale height up wall as needed
– Goal is 1-2 seconds with hand off floor
B
SEWATY AND SENDY
AMRAP 10:
1600/1200m Row
Max Calorie Bike
Rest 4 Minutes
AMRAP 8: 1200/900m Row
Max Calorie Bike
Rest 3 Minutes
AMRAP 6:
800/600m Row
Max Calorie Bike
Rest 2 Minutes
AMRAP 4:
400/300m Row
Max Calorie Bike
Rest 1 Minutes
AMRAP 2:
200/150m Row
Max Calorie Bike
*Score = Sum Total Bike Calories from all 5 Rounds, could sub bike cals for ski cals if needed for people
