Skill (Handstand lvl 2):

Headstand Hold, 1:00

1-1-1-1-1

10-20 seconds of static shoulder extension between sets

 

If you have not successfully passed Handstand level 1, perform:

Tripod Hold, 1:00

1-1-1-1-1

10-20 seconds of seated shoulder flexion between sets

 

For Quality

 

 

Strength:

Overhead Squat

5 reps @ 60% 1RM

3 reps @ 70% 1RM

1+ reps @ 80% 1RM

 

For Max Reps

 

 

Conditioning:

Complete as many rounds and reps in 12 minutes of:

10 Sit-ups*

8 One-arm Kettlebell Swings (35/25)*

6 Pull-ups*

 

For Score

*Rx+: Toes-2-Bar, Heavier weight, Chest-2-Bar

Scale up all 3, 2, or 1

 

 

Flexibility:

Test Side Split each leg

Hamstring Floss – 2:00 per leg

Hamstring Distraction – 2:00 per leg

Re-test and hold side split – 1:00 per leg

 

For Quality

 

 

Post score and experiences to comments