6 rounds, resting 1 min between rounds
- 3 x Tempo Back Squat 32X1 @ 60% of 3RM
- 3 x Weighted Ring Pullup
Then every 2 minutes for 8 minutes
- 10 x Stability Ball Forearm Saw
- 5 x Stability Ball Stir the Pot Left
- 5 x Stability Ball Stir the Pot Right
- 10 x Stability Ball Knee Tucks
Then 4 minutes of 30 seconds on, 30 seconds off
- Handstand Hold
Results: Done as prescribed. Nice, basic strength and conditioning work. Used 130lbs for the Back Squat.