Wednesday 01.04.2023

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Warm-up Drills
I. Row 2:00
II. Foam Rolling, T-spine, Lats & Overhead Drills, Ankle & Calf Mobility

Impact/Focus: Handstand Push-ups & Skill Drills
Select one of the following options and work through the following intervals.

8 Rounds on the :90 of
(interpret as :45 seconds work x :45 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. Freestanding Hanstands
VI. Handstand Walk x Distance
VII. Press to Handstand

Post scores to comments.

Complete as many Rounds/Reps as possible in 12:00 of
10 x Handstand Push-ups
or 20ft x Handstand Walk
12 x Box Jumps (24/20”)
18 x GHD Sit-ups

Notes: Scaling & Point of Performance will be covered during the whiteboard brief.

Post scores to comments.

Samy Daghir

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