A. Handstand holds – Alternating EMOM for 10 minutes:
Minute 1 – Hold a handstand for 10-40 seconds, and rest for the remainder of the minute. Pick a time and stick with it. It will obviously get harder the more rounds you do, but pick a time domain that allows you to keep a good position (active shoulders, toes pointed, straight bodyline).
Minute 2 – 1 wall walk (aim for very controlled movement, up and down)
B. For individual times:
Row 1500 m
Rest 4 minutes
Row 1500 m.