Putting hard work to the test.
On a 3 minute clock:
5 at 60%
3×3 at 70-85%
5×1 build to a 1RM
- Use the rest between sets to work on mobility for front squats and handstand work.
5-7 rounds at a comfortable pace and within 7 minutes:
Small controllable set of double unders (20 seconds of work)
Short distance handstand walk, 20 seconds worth of shoulder taps, plate step ups or handstand hold