Mobility: Hip Mobility.
Skill Practice Warm Up: Free Handstands
Strength Workout: Back or Box Squat – Session 11.
8 x 1 (8 sets of 1 reps, “across,” same weight for each set)
Superset: Half kneeling single arm dumbbell strict press
8 x 2 (8 sets of 2 reps, “across,” same weight for each set) Start with your weaker side. The knee on the ground should be the same side as the strict press.
Metabolic Conditioning Workout: “Row 500m Repeats”
Rest as needed
Try and set a new PR!!
Optional ‘Cash Out’: 800m Row For Time