Mobilize, then:
Two sets of:
20 Seconds Scap Push-Ups
20 Seconds walk slides
20 Seconds Medball hamstring curl
20 Seconds Glute Bridges
20 Seconds V-Ups
A.
Spend 3 minutes working on Kicking to handstand (free standing)
Every minute, for 4 minutes (4 sets) of:
Handstand Marching x 10 reps + Handstand Walk x 2 meters
Or: Wall-Facing Handstand Marching x 15 reps
Followed by. . .
Two-Three sets of:
Handstand Walk x 25′
Rest as needed
If you don’t have Handstand Walks, then please complete one of the following progressions:
Handstand Hold with a spotter x 20-30 seconds (have a spotter hold your feet in place)
Handstand Walk x 5-15′ with a spotter
B.
Every 90 seconds for 9 minutes (6 sets):
Deadlift x 2 reps @ 72-75%
Please focus on speed as you pull from the floor, then reset at the bottom (no touch and go)
EMOM
Emom for 30 minutes (6 sets):
Interval 1 – 10 Toes-to-Bar
Interval 2 – 12/10 Calorie Assault Bike or ski erg
Interval 3 – 12 Alternating Farmers Carry Reverse Lunges (50/35 lbs)
Interval 4 – 30 Double-Unders + 10 Push-Ups
Interval 5 – Rest