WOD
Row 1000 meters
50 x Double-unders
40 x 53/35# KettleBell swing
30 x GHD Sit-up
20 x Burpee Pull-up
10 x Handstand push-up
Alternates to HSPU – Knees on box inverted push-ups (get vertical), or Get into Hand stand against wall come back off and do regular push-up, or Get into position with assistance and do HSPU with assistance under pull-up bar with bands. (don’t worry as much about time as doing HSPU development, so do something proper)
Double Unders
Kettlebell swings -
GHD S/U -
(time to make sure your GHD’s are correct. Lean back and extend your body to look back at the floor and reach with your arms up, don’t remain in a ‘crunch’ position and only lean back to a perpendicular line)
ROUTINE IS THE ENEMY.