Mobilize, then:
Mobility & Activation
Two sets of:
30 seconds of Banded Palloff Hold (Left)
30 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Walk (Left)
30 seconds of Banded Lateral Walk (Right)
30 seconds of Plank Hold (elbows)
30 seconds of Plank Shoulderr Taps
Rest 60 seconds
You should be able to complete this entire circuit in less than 10 minutes.
A.
Two sets of:
Freestanding Split Handstand x 10 reps
Rest as needed
followed by . . .
Five sets of:
Handstand Walk x 50′ (please complete in as few sets as possible)
GHD Sit-Up x 10 reps Rest 30 seconds
*If you don’t have handstand walks then substitute with Wall Facing Handstand Marchingx 20-30 reps
*If you don’t have access to a GHD machine then please substitute with medball sit-ups (20/14 lbs)
B.
Every 3 minutes, for 15 minutes, complete:
Back Squat x 2-3 reps @ 85%-88%
C.
For time:
50 Box Jumps (24/20″)
25 Toes-to-Bars
50 Wall-Ball Shots (20/14 lb. to 10′ target)
25 Power Snatches (105/75 lbs)
50 Wall-Ball Shots (20/14 lb. to 10′ target)
25 Toes-to-Bars
50 Box Jumps (24/20″)