| Warmup 10:00 of: :20 bottom of front squat hold 10 wrist rocks :30 side plank/side |
| Skill Work Free standing handstand hold Level 1–practice kicking up Level 2–20 scissor kicks Level 3– kick off the wall and hold freestanding 5 sets, about 1:00 rest in between rounds about :30-:45 of work for the practice |
| Workout 30-20-10 Thruster Carry (x10 in m) no equipment–jump squats, suitcase carry a suitcase kb/db–double thruster, or 45/30/15 single arm, farmer or suitcase carry barbell–thruster, pinch grip suitcase carry (1 hand) rx would’ve been 95/65, I would’ve said no one goes up, just go faster |
| Extra Work 45:00 of: 2:00 ruck 2:00 unweighted jog All at about 70% effort |
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