181030

TISDAG

SKILL
– Handstands
Accumulate 3 Minutes in a Handstand against wall. If you can, begin working on lifting up hands from ground to start the walking progression. L1 accumulate 3 min free handstand hold.

STRENGHT
– Front Squats 6 sets of 3
 Work at 70% of your 1 rep max.

METCON
3 Rounds
– 30 Wallballs 9/6kg, unbroken
– 20 Box walk overs with medball 9/6kg
– 10 Pushups with feets on medball, chest to abmabt

If you drop the wall ball during a set, or stop moving, you must do 7 burpees before continuing.

Level 1: High target wall balls, 20 push ups
Level 2: Rx
Level 3: 4/6kg wall balls not unbroken, 5 push ups
Level 4: 4/6kg wall balls, 30 sec plank instead of push ups