Start with 1000m run followed by:
5 rounds of
15 Handstand push-ups
15 Ring dips
Finish with 1000m row
Start with 1000m run followed by:
5 rounds of
15 Handstand push-ups
15 Ring dips
Finish with 1000m row
Part A: As part of your warm up
Core Work:
15 Pike ups on rower
20 Heel Overs ver the tail end of your rower
30 Plank shoulder taps
Part B :
Work up to a 3RM squat and Bench!