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 [...]

Mobilize, then: Skill Movement Primer Every 5 minutes, for 15 minutes (3 sets) for times: 20/15 Calories of Assault Bike 30 Seconds of Double Unders or Double-Under Practice 10 Strict Handstand Push-Ups* (55+: 3-5″ riser) *if you can do these unbroken then try adding a slight deficit If you don’t have Strict Handstand Push-Ups then [...]

Mobilize, then: followed by… Rear Delt Warm Up Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees) Incline I Raises x 10 reps (face down, raising straight arms in [...]

Mobilize, then: Skill Movement Primer Every 4 minutes, for 12 minutes, complete: 10 Calorie Assault Bike 8 Butterfly Pull-Ups (if you are working on butterfly pull-ups then don’t worry about ohw high you are getting your chin over the bar, focus on the rhythm) 6 Overhead Squats (35-54: 95/65 lbs; 55+: 65/45 lbs) A. Front [...]