Bootcamp:

2rds:

With a partner,

In 6 mins

Row 60/50 cals

Then amrap DB step overs (50/35) (24/20)

Rest 1 min

In 6 mins

Row 60/50 cals

Then amrap DB hang cleans

Rest 1 min

In 6 mins

Row 60/50 cals

Then amrap burpees over rower

Rest 1 min

Fundamentals

1. A) Going over deadlifts and Romanian deadlifts (form and benefits) then will break into a short strength session

5×5 deadlift (moderate load around 70%)

1. B) handstand push up work,

Progressions, practice by short Emom:

Emom 12:

Min 1: 45 sec handstand hold (try as best as possible we will all rest at the :45 mark)

Min 2: 5 strict handstand push ups

5 kipping handstand push ups

Min 3: rest