WEDNESDAY
21/01/15

Warm-up
1 minute double-unders
1 minute squat hold
3 rounds

Strength
5 minutes shoulder prep:
Handstand hold/Down-dog
Handstand press-up
Freestanding handstand

Press; 4 reps; 5 sets

*Take weights from the floor

Capacity
For time:

10 Front Squats (70/45)
15 Toes-to-bar
20 Down-ups
Rest 1 minute

3 rounds

*Toes-to-bar – Knees-to-elbows; Strict knee raise; V-ups