ALL: Metcon (AMRAP – Reps)
1) 4×8-10 Chest-to-Wall Handstand Shoulder Taps
2) 6 Minutes Volume Accumulation: Candlestick Negatives
Handstand Hold: Aim is to keep only nose and toes in contact with wall throughout the entire set. Maintain strong hollow. Walk into and out of position. Keep sets submaximal and technically perfect!
Candlestick Negatives: https://www.youtube.com/watch?v=g1_UYBr–o8
ALL: Metcon (No Measure)
10 pair single leg deadlift (2xDB/KB, moderate)
10 pair deadbugs
10 half kneeling single leg split squats (2xDB/KB, moderate; reps per leg)
10 glute bridges with :05 pause
15 hollow rocks
Spend additional time preferably working mobility/flexibility.
EXTRA: Metcon (Distance)
Run 30 minutes @ 6
Very easy run focusing on form. It should almost feel TOO slow.