I. Run 400m or Row 500m
II. Foam Rolling
III. Dynamic Series
IV. Mobility Drills (Emphasis on ‘overhead’ and ‘squat’ mobility)
Impact/Focus: Handstand Skills & Drills
Complete one of the following assignments and complete the workload every :60 second work interval, rest :30 seconds between efforts.
7 Rounds of
:60 seconds work x :30 seconds of rest
I. Kick-up Attempts/Wallwalks
Score reps as either Shoulder Taps (if able to get body position vertical at top of wall walk)
or # of controlled breaths while handstand.
Scale to Stinkbug holds or plank holds with shoulder taps as needed.
II. 3,5 or 7 reps x
Scaled or Rx’d Handstand Push-ups, scoring reps.
III. Freestanding Handstand Hold x number of breaths
or Handstand Walk for scores of 5ft = 1 rep
Post training to comments.
“Bridges and Woods”
Thruster (@75/55lbs) x 1-2-3-4-5-6-7-8-9-10
Toes-to-Bar/K2E’s x 10-9-8-7-6-5-4-3-2-1
Notes: Scale weight and TTB/K2E movements as necessary to facilitate both active shoulder and core conditioning.
Post scores to comments.
3-4 Rounds of
1. Max L-sit Hold on Floor or Rings for time
2. Windshield Wipers w/ empty barbell x 20 reps