Bench press

bench press 4 x 2

*Leave 1 rep in the tank

Handstand skills

Every 90 sec x 8 (12min) 

Choose 2 drills and alternate between them:
– Wall climb as close to wall as possible
– Headstand hold
– Kicks to wall assisted hs hold
– Kicks to free standing hs hold (with a friend as back up)
– Shoulder taps on wall / box
– Lateral steps on wall / box
– HS walk / with or without friend
– HS walking over obstacles/plates/mats


3 rounds not for time:
10+10 side lying rotator cuff external rotations
10 lateral raises
10 banded tricep extensions