Mobilize, then:CS activation
Two sets of:
Single Arm KB Press x 5 reps (right)
Single Arm KB Push Press x 5 reps (right)
Single Arm KB Press x 5 reps (left)
Single Arm KB Push Press x 5 reps (left)
Goblet Squats x 10 reps
KB Swings x 15 reps
A.
Every 90 seconds, for 3 minutes, complete (2 sets):
Wall Walk + Nose-to-Wall Handstand Hold x 60 seconds
and then …
Every minute, on the minute, for 5 minutes:
Strict Handstand Push-Ups x 3-6 reps
and then …
Every minute, on the minute, for 10 minutes, complete (5 sets):
Interval 1 – Weighted Stationary Dips x 2-3 reps @ 2111
Interval 2 – Double-Under or Single-Under Practice x 30 seconds
B.
Every 2 minutes, for 10 minutes (5 sets):
Deadlift x 2 reps @ 75-80% of 1-RM Deadlift
C.
Every 90 seconds, for 30 minutes (5 sets):
Station 1 – 300/250 Meter Row
Station 2 – 30 Double-Unders + 3-5 bar mu
Station 3 – 12 Alternating Reverse Lunges 55/35
Station 4 – 6-8 Box Step-Overs (24/20″; 55/35)