Mobilize, then:
Three sets of:
Bear Crawl x 20 steps forward
Bear Crawl x 20 steps backward
(Sub Box Bear Crawls x 45-60 seconds if space is limited)
Suitcase Carry x 50′ feet each arm
(Keep the shoulders square – no leaning)
Gymnastics Primer
Three sets, moving through with intention, of:
Scap Push-Ups x 6-8 reps
Hand Press to Plank Lean x 3 reps
Kick up to Wall x 3 reps
Handstand Hold on Wall x 20 seconds
A.
For time:
Complete 15, 12, 9 and 6 reps of:
Back Squats
Strict Handstand Push-Ups
35-54: 185/125 lbs
55-59: 135/95 lbs; sHSPU to 3″ riser
60+: 135/95 lbs; sHSPU to 5″ riser
Take the barbell from the rack.
If you don’t have Strict Handstand Push-Ups then complete the above doing one of the following progressions:
Progressions:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
B.
Every minute on the minute for 16 minutes:
Station 1: 30 second Hollow Hold
Station 2: 20 Knee Tucks
Station 3: 45 second Side Plank (left)
Station 4: 45 second Side Plank (Right)