Warm-up Drills
I. Run 400
II. Foam Rolling, T-spine, Lats & Overhead Drills
III. Mobility
Impact/Focus: Handstand Push-ups & Skill Drills
Warm-up & Set-up Efforts vs. 5:00
Then… Select one of the following options and work through the following intervals.
8-10 Rounds of (:30 seconds work x :30 seconds rest)
I. Wall Walks x Reps
II. Kick-up to Wall + Holds/Negatives
III. Kipping or Scaled Handstand Push-ups x Reps
IV. Strict Handstand Push-ups x Reps
V. Handstand Walk x Distance
Post scores to comments.
“Coy Fish”
15:00 AMRAP of
1 x Rope Climb
7 x Handstand Push-ups
Run 400m
Post scores to comments.
Skill Development
For Quality
4 Sets of 12 reps x
GHD Back Extensions
4 sets of :12 seconds x
L-sit Hold
Impact/Focus: Handstand Push-ups & Skill Drills
II. Kick-up to Wall + Holds/Negatives
“Coy Fish”
3 rounds + 16 rep (Subbed rope for pull ups and dips)
Skill Development
Rx