Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
A.
Every minute, on the minute, for 4 minutes (4 sets) of:
Interval 1 – Donkey Kicks to Wall x 6 reps
*Start with your bottom as close to the wall as possible and try to achieve full Handstand position before making contact with the wall.
Interval 2 – Kick to Handstand practice x 45 seconds
Followed by. . .
One set of:
Wall-Facing Handstand Shoulder Shrugs x 30 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Single Leg Thigh Taps x 10 reps
Interval 2 – Handstand Walk x 2-3 meters
B.
Every minute, on the minute, for 21 minutes:
Minute 1 – 4 Power Cleans + 4 Burpee Box Jump-Overs
Minute 2 – 6 Chest-to-Bar Pull-Ups + 4 Burpee Box Jump-Overs
Minute 3 – 12 DB Alt. Reverse Lunges (Heavy)
and then . . .
Three rounds for time, of:
4 Power Cleans
6 Chest-to-Bar Pull-Ups
8 Burpee Box Jump-Overs
12 DB Alt. Reverse Lunges (Heavy)
RX-155/115 lbs
D.
Three sets of:
Seated Banded Hamstring Curls x 25 reps (fast)
Rest 60 seconds
DB Tate Press x 8-10 reps
Rest 60 seconds