Strength: Overhead Squat, 5 – 5 – 5 – 5 -5 – 5 (go for max load

1: Warm Up

7 Min

Row 250 meters

60 second handstand hold (focus on creating between the ground and head)

20 Goblet Squats

Row 250 meters

20 Shoulder Taps from handstand position, touch hand to opposite shoulder, scale: from the plank.