
Strength/Practise:
Speed work: 5x3 Banded deadlifts tempo 1:1:3 @ 60-80% + 1RM box jumps
Conditioning:
20min EMOM:
1) row 8-12 cal + 5 thrusters @ 60/40kg
2) pull ups 10-20
3) 200m sprint
4) rest
Big Kahuna:
Handstand walk practice: RX 3 sets of figure 8 walks alternatin L/R then 3 x walking up step boxes turning at back down again. Scale: ladder walk to wall then ladder walk up onto box into wall
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