Back squat with 3 second pause
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.
Handstand walk (about 20 minutes of practice)
10M HS Walk
Accumulate 20M of HS walk
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.
20 second max effort assault bike x 3 (score is max watts achieved in a single effort)