A1 Seated Straight Leg DB Press (both arms) x 8....

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Strength

4 sets

A1 Seated Straight Leg DB Press (both arms) x 8 30x1 Tempo

Rest 30 sec

A2 Handstand work

F: 4 Wall Walks or 30 sec Plank

P: 30 sec Handstand Hold

S: 30 sec Wall Facing Handstand Hold

Conditioning

One Round Every 5 min for 20 min (4 sets)

6 Bar Facing Burpee

8 Power Cleans

8 Push Jerks

10/8 Calorie Ski

F: 8 Burpees, 8 Russian KB swing, 8/6 Calorie Ski

P: 115/75

S: 135/95