Mobilize, then:
Movement Prep:
Assault Bike (Legs Only) x 30 seconds
Over/Under Barbell x 5 reps each direction
Assault Bike (Arms Only) x 30 seconds
Over/Under Barbell x 5 reps each direction
Assault Bike x 30 seconds
Wall Walks x 5 reps
Handstand Walking Skill Development
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kick to Handstand on Wall (with hands turned out) x 5 reps
Interval 2 – Wall-Facing Handstand Marching x 20 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Handstand Walk or Attempts x 15-20 seconds
Interval 2 – Single Leg Thigh Taps on Wall x 6-10 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Freestanding Handstand Marching x 40 reps (or 40 seconds, whichever occurs first)
Interval 2 – Hand Plank Shoulder Taps x 20 reps (fast)
A.
Back Squat
*Set 1: 5 reps @ 70% of 1-RM
*Set 2: 3 reps @ 80%
*Set 3: 1 rep @ 90%
*Set 4: 10 reps @ 72%
Rest 2 minutes between sets
B.
Please complete at Zone 2 pace (60-70% of max HR)
For time:
Run 800 Meters or Row 1000 Meters
and then …
Three rounds of:
20 Dumbbell Walking Lunges (35-54: 50/35 lbs; 55+: 35/20 lbs)
15 Burpee Pull-Ups
10 Stationary Dips
and then …
For time:
Run 400 meters or Row 500 meters
C.
Three rounds of:
30 Alternating Weighted Russian Twists (25/15 lbs)
15 V-Ups