分腿挺

• Build to a max Split Jerk

倒立俯卧撑

• Handstand Push-up Work 4-5 Sets: 250/200m HARD Effort
• Ski Erg 20 GHD Sit-ups
• 20 Heavy Rope Double Unders
• 10 Wall Facing Strict Handstand Push-ups
• Rest 90 seconds between sets

有氧

• 5 Sets:
• 1mile AB Bike @Zone 2 Heart Rate
• 0.5m AB Bike @RPE 8-9
• Rest 3-4 minutes between sets.