Week 2 Day 2

3 x 30sec Max effort cals on Assault bike 

-rest 3min between efforts 

Then 

3 x 30sec Max effort cals on Ski erg 

-rest 3min between efforts 

S/S

Hand Stand Walk Practice 10min 

Warm up:

1 x 2 Wall Walk 

Pick one of the 3 areas to work on for the 10min

Area 1)Partner drills

1- Wheel Barrow Walk 

1 x 2 - 10ft

2- Partner spot Free Hand stand kick up and hold 

1 x 2 

Area 2)

Kick up or Wall walk and 10sec hold against the wall 

4 x 1 

Lateral Wall walk against the wall 

2 x 6ft in both directions 

Area 3)

Pike Hand stand walk Around the plyo box 1 x 3  laps in both directions 

Hand stand walk 

5 attempts at max distance - rest as needed between attempts 

WOD: FT

50-40-30-20-10

Air Squat 

35-30-25-20-15

Push up (not hand release)