TUESDAY 28 February 2023

Warm-up

2x

10 Alt lunge

10 Thor ext

10 Supermans

5 Walkers

10 PVC PT

10 PVC GM

10 Hanging knee raises

Skill/Warm-Up
A) Handstand Hold (Freestanding or Wall Supported)/Pike Hold
Accumulate 2:00 minutes

B) Dead Hang
Accumulate 2:00 minutes

*achieve in minimal sets as possible.

Workout

3 Rounds

15 Toes to Bar/K2E/Hanging knee raises
14m (7m + 7m) Dual Kettlebell Lunge, Left Arm Overhead + Right Arm Front Rack 2×20/2×15 Scaled: both front rack/goblet
15 Handstand Push-up/Pike push-up/Sitting press
14m (7m + 7m) Dual Kettlebell Lunge, Right Arm Overhead + Left Arm Front Rack 2×20/2×15 Scaled: both front rack/goblet
15 Toes to Bar/K2E/Hanging knee raises