1 max rep set @ 50% of 1RM
1 x 10 @ 75%
Rest as needed between sets. Max rep set end as soon as range of motion shortens, failure occurs, or bar returns to rack.
Then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Extended arm mace hold (8kg. W, 10kg. M)
Each position break/ weight to the floor during work round = 1 minute Airdyne.
And then, 1 minute each for 3 rounds:
Handstand hold
Hollow rock/ hold
Jumping jacks
Today, scaling for handstand is the tripod headstand
Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!