STRENGTH

Bench Press @ bodyweight

5 x 4-3-2-1

5 sets of…4 reps, rest 20 seconds, 3 reps, rest 20 seconds, 2 reps, rest 20 seconds, 1 rep, rest 20 seconds. After you finish one rep rest 2-3 minutes then repeat four more times; 50 total reps.

WORK

Inverse Tabata Handstand Hold (4 min)

10 sec hold. 20 sec rest. 8 rounds

Tabata Burpees (4 min)

20 sec work. 10 sec rest. 8 rounds

Tabata Back Squat @ 225/185/135/95 (4 min)

20 sec work. 10 sec rest. 8 rounds

*Competitor: As prescribed
*Established: As prescribed
*Recruit: As prescribed. Handstand progression of your choice.