Handstand Work
2-3 sets
A. 2-3 tripod to crow position (:05-10 in the hardest variation you can control)
B. 6-8 donkey kicks/kick ups to wall
C. :15-20 heel pulls or :30-40 handstand hold/angled wall hold
Conditioning
40-30-20-10 calories*
4-3-2-1 wall walk
15 Russian Swings in between rounds
*alternate calories: 32-24-16-8
10 minute cap
Notes
Today’s workout is 40-30-20-10 calories, 4-3-2-1 wall walks, and 15 Russian kettlebell swngs in between each round. This means you will do 40 calories, 4 wall walks, 15 swings. Then you will do 30 calories, 3 wall walks, 15 swings, followed by 20 calories, 2 wall walks, 15 swings, and finally 10 calories and 1 wall walk. Your score is the time it takes to complete the workout or the amount of work completed before the 10 minute time cap expires.
The calorie rounds should be completed in about 1 minute per 20 calories. If this pace is not sustainable, consider scaling to 32-24-16-8 calories instead.
The wall walks should be completed at a pace of 4 per minute or faster. Reduce the amount or the range of motion if necessary.
The swings should be a moderate-heavy weight and should be unbroken each round.