Front squat
front squat
3 x 3 *two reps in the tank
3 x 2 *one rep in the tank
- three one second pauses: above the parallel, bottom, above the parallel.
Upside down skills
Every 90 sec x 8 (12min)
Choose 2 drills and alternate between them
Drill options:
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 a back up)
Shoulder taps on wall / box
Lateral steps on wall / box
HS walk / with or without friend
HS walking over obstacles/plates/mats
Tabata
Tabata alternating:
Gymnastics swim
Hollow rocks
