The beginning of class will focus on strength and skill. Warm up to a heavy 5 rep back squat and maintain that weight across 4 sets. Alternate those with handstand practice – kicking up to a wall and doing a handstand hold, wall walks, handstand push ups, kipping handstand push ups, handstand walks, freestanding handstands, etc.
The metcon starts with 10 heavy KB swings and then max effort burpees in the remaining time of that minute. Then, rest one minute. You are trying to accumulate as many burpee reps as possible in 6 rounds. If there is a large class, you may partner up and alternate minutes for the metcon.
Strength / Skill
Alternating for 4 rounds:
5 Back squats (heavy)
Handstand practice
Conditioning
6 rounds for reps:
In 60 seconds:
10 KB swings, 70/55#
ME burpees in remaining time
rest 1 minute
