Beginners: 30 sec chest to wall handstands x 3 sets; rest 1 min.
with a partner, kick-up against the wall and hold (aim for 30 sec) x 3 sets; rest 1 min. Partner, only assist if necessary. Be on the ball on this one!
Intermediate and advanced: 7 heel taps and hold x 2 sets; rest 1 min
7 toe taps and hold x 2 sets; rest 1 min
7 breaking the bodyline x 1 set; rest 1 min
Advanced only: accumulate 30 sec of handbalancing. Use the wall.
B. Back Squats
Beginners: 5, 5, 5 @ 22x2; rest 2 min.
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: Go to your 1RM, drop 25 lbs, and do 2 reps x 3 sets; rest 2 min.
C. KB Snatch Ladder 7 down to 1 (10 per hand). 50/70 lbs
Beginners: 1 arm KB Swing
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