Double DB Front Squat (or backpack/kb)
KB Swings (or use DB/backpack)
400m Run (500m Row)
4 Freestanding Handstand Splits (see FB for video)
12 Squat 2 knee raise (see FB for video)
200m Run (300/250m Row, 12 burpees, or 30 mt climbers)
*sub handstand work with 12 Plank Jacks or step outs (video)*
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