Mobilize, then:
per side
A.
For 2 minutes, perform:
Freestanding Handstand Marching x max reps
*Rest as needed.
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Wall Facing Handstand Marching x 10 reps + Handstand Walk x 5-10 feet OR Handstand Walk Attempt
Interval 2 – Wall Climb
– – – – – – – –
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of complex:
Interval 1 – Box Bridged Handstand Push-Ups x 6-8 reps
Interval 2 – Straight Leg Bottom Balance x 30 seconds
Followed by. . .
Two sets of:
Back-To-Wall Handstand Shoulder Shrugs x 20 reps
Rest 30 seconds
B.
Back Squat
*Set 1: 5 reps @ 70% of 1-RM
*Set 2: 3 reps @ 80%
*Set 3: 1 rep @ 90%
*Set 4: 5 reps @ 80-85%
Rest 2 minutes between sets
C.
Please complete at Zone 2 pace (60-70% of max HR) for 25 minutes:
Run 800 Meters or Row 1000 Meters
20 Burpee
Run 800 Meters or Row 1000 Meters
15 Pull-Ups
Or optional bodybuilding:
Complete as many sets as possible in 20 minutes for movement quality and muscle activation of:
20 Stiff-Legged Dumbbell Deadlifts
15 Dumbbell Push Presses
10 Strict Pull-Ups (use a band if needed)
20 Push-Ups @ 10X1
15 Plate Ground to Overheads
10 Strict Toes to Bar or Hanging Knee Raises
The dumbbell and plate weight is up to each athlete.