1. Warm up
2. Skill practise; ten minutes to practise:
(a) Handstand holds
(b) Handstand push ups
(c) Kipping handstand push ups
(d) Handstand walks
3. Complete as many rounds as possible in 15 minutes of:
50/35 kg push press, 5 reps
Pull up, 7 reps
2 x 24/16 kg kettlebell swing, 9 reps (chest height)
4. Recovery: mobility
Alex G 8+2 kettlebell swings (40 kg, red band, 32 kg)
Gio 10 (20 kg, 2 x red band, 16 kg)
Simon 9 + 5 push press (35 kg, blue band, 24 kg)
James 9 + 7 pull ups (40 kg, 32 kg)
Chris 9 + 5 push press (40 kg kettlebell)
Elisa 8 + 4 push press (20 kg, green + red band, 16 kg)
Suzanne 10 + 4 push press (20 kg, 2 x red band, 16 kg)
Jon 8 + 7 pull up (40 kg, 32 kg kettlebell)
Kerry 8 + 5 push press (15 kg, green + red band, 12 kg)
Kate 10 + 5 push press (20 kg, some blue band, 16 kg)
Derek 8 + 7 pull up (40 kg, 24 kg)
Alex 11 + 6 pull up (40 kg, 32 kg)