Ph I:Skill/Strength
Skill: Handstand skill progression
shoot for a 10 foot walk or work for 15 mins
Strength
Power Clean find 1rm
1-1-1-1-1-1-1
Ph II: 3 Rounds for time
400 Meter run
30 OHS @ 75lbs
21 Renegade rows at 35lbs each
-if you dont know what a renegade row is go to you tube and view.
PH III: Core
Russian Twists on the GHD 100
then without any rest
100 Reverse Crunches
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