FYI: there will be no coach for the 4:15, and 5:30 class
Dynamic Mobility
One set of:
Prone PVC Pipe Pass Thrus x 10 reps (add weight if it is easy)
Band Distracted Hip Flexor Stretch x 60 seconds per side
and finish with . . .
Three sets of:
Incline Push-Ups x 15 reps
Deep Squat Progression x 5 reps
Elbow Plank x 60 seconds
A.
For two minutes, perform:
Freestanding handstand hold x max (accumulated) time
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – single arm thigh taps x 10
Interval 2 – Wall Climb (up) x 3 reps
Followed by. . .
Every 45 seconds, for 3 minutes (4 sets) of complex:
Handstand Marching x 10 reps + Handstand Walk x 3 meters + Handstand Marching x 10 reps
Followed by. . .
Every minute, on the minute, for 5 minutes:
Strict Handstand Push-Ups x 6-8 reps
(Scale to kipping)
C.
Every 3 minutes, for 15 minutes, complete:
Back Squat x 3-4 reps @ 80-83%
D.
Four sets of:
Run 400 Meters
Pull-Ups x 15 reps
Low-Bar Sled Push x 50′ (this should be heavy but you should be able to push the entire 50′)
Rest 2 minutes
Work to have consistent splits across the board