Tuesday 170404

Strength
Back squat with 3 second pause
3x3 @70%

NOTE: This is the start of the new strength cycle, build good habits in week one. Ensure you hold in the bottom for a full three count; focus on keeping your hips underneath you as you start out of the bottom.  

Skill
Handstand walk (about 20 minutes of practice)
Option 1: 
EMOM 10
10M HS Walk
Option 2:
Accumulate 20M of HS walk
Option 3:
Practice kicking up to the wall under control; progressively move further way from the wall until the athlete can take a step or two under control. 

Sprint
20 second max effort assault bike x 3 (score is max watts achieved in a single effort)