8 rounds of:
10 Overhead walking lunge @ 1/2 BW*
:20 sec. rest
10 Ab wheel roll-outs
:20 sec. rest
If 1/2 bodyweight designation creates or forces a compromised position, or demands more than one break per round, make as minor a weight adjustment as necessary to regain form and position.
Then, skill work:
Front roll
Back roll
Headstand
Handstand
Rope climb
Practice each with the goal of making noticeable improvement in position, execution, and fluidity. Headstand/ Handstand: 5-10 minutes. Front roll/ back roll: 20-30 reps. Rope climb: 5 reps.
And then:
3 minutes Airdyne @ 60% (Forward)
3 minutes Airdyne @ 60% (Backward)
*Barbell, double kettlebell, sandbag, or even single kettlebell can be used to reach 50% bodyweight overhead.
Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!