Week 5 Training 3

2 Rounds

2 rounds

10 x Banded pull aparts
10 x Banded Thrusters
10 x Scapula pull ups
10 x Pike push ups
10 x Alternating lunges
10 x Jumping squats

A) Back Rack Walking Lunges

4 sets of 20 meter back rack walking lunges

Rest as needed

Comment: Build up in weight over the 4 sets to a heavy 20 meter of walking lunges.

b) Handstand Walk - Test

AMRAP 3

Max distance Handstand walk

Then use 5-10 min to practice freestanding handstand hold

C) Chin ups

3 sets of 8-10 reps

Rest 1-2 min between sets

Comment: Use a band if necessary or add weight if possible.

40-30-20 (moderate pace)

Cal Assault Bike
Cal Row
Cal Ski

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