Skill Work
3 Sets:
30-60 Sec Handstand Hold
10 Tempo Goblet Squats (3 sec down, 3 sec hold, 1 sec up)
*Athlete chooses their own weight for goblet squat.
*Heavy seated DB hold is a great alternative to handstand hold
Conditioning
“The Chain”
10 Rounds for time: (25:00 Time cap)
14/12 Cal. Row
10 Alternating Hang DB Clean and Jerks (50/35)
8 Burpee over the rower
*Goal is to set a pace and stick with it. Don't REDLINE out the gate.