10:00 Warm Up
2 x 5 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
2 x 10 DB PP
Then:
HSPU Ladder 10 – 1 (or handstand Holds)
Then:
10x Bench Press + 20x Whip Smash
x 5
Then
6:00 30/30 real time based on 500m time
or
20/10 Band Sprints 10 rounds
Switch