150101

5 minutes handstand practice

then:
TUESDAY 141223
Chest-to-bar pull-up ladder
Rest 5 minutes
1/2 body-weight overhead squat ladder
For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed

9 rounds + 9 chest-to-bar pull-ups
12 rounds + 7 overhead squats at 90 lbs.

Warm-up 10:00 row: 2363m, 2:06.9/500m
Cool-down 10:00 row: 2258m, 2:12.8/500m