PART A
Every minute on the minute for 16 minutes (4 rounds)
Minute 1 – 7 Wall Balls (9/6) + 7 Chest to bar pull ups
Minute 2 – 15 Box Jumps (24/20″)
Minute 3 – 7 Power Snatch + 7 Overhead Squats (42.5/30)
Minute 4 – 15/12 Calorie Row
PART B
Handstand holds
- 5 x 30 Second holds
OR
- 3 x 1 minute holds
OR
- Freestanding hold practice for 8 minutes