10:00 easy walk, bike, row, jog
+
3-6 rounds @ easy effort
:60 double-under practice
1-2 handstand hold/walk progressions
:60 snatch/clean/jerk tech work w/bar/pvc/broom
1-2 handstand hold/walk handstand progressions (can be the same as or different from the prior movements, lots of options – 1/4 turnout from wall-facing handstand hold, lateral handstand walk against wall, offset handstand hold against wall, cartwheel, forward roll, feet-elevated back bridge hold, pike-position single-arm hold, handstand hold against band w/alternating leg kicks, tripod, wall walks, etc.)
+
20:00 slow jog, bike, or row
notes: same idea as last week, keep things relaxed & non-fatigued, with the emphasis on improving the skills you’re working on (rather than making this feel like a tough workout)… that said, add reps of progressions or rounds to increase total volume today