Mobilize, then:
Mobility, Activation & Warm-Up
2 Minutes Assault/Echo Bike @ easy pace (nasal breathing)
Banded Perfect Stretch x 60 seconds per side
60 Seconds Assault/Echo Bike @ easy pace (nasal breathing)
Banded Fire Hydrants x 5 reps + 20 second iso hold per side
30 Seconds Assault/Echo Bike @ medium pace (nasal breathing)
Wall Squat x 5 reps @ 3111
(start video at the 3:00 minute mark)
and finish with …
Four sets of:
20 seconds Assault/Echo Bike Sprint
10 seconds Easy Pedal
A.
Warm up your Front Rack Position
and then …
Every 3 minutes, for 12 minutes (4 sets of):
70% Front Squats x 5 reps @ 32X1 tempo
B.
Every minute, on the minute, for 12 minutes (6 sets of):
Station 1: 2-4 Wall Walks
Station 2: 4-8 Strict Handstand Push-Ups (55+: 3″ riser)
If you don’t have Strict Handstand Push-Ups then complete the above doing one of the following progressions:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
L-Seated Dumbbell Press (choose a weight that is challenging but you can do unbroken)
C.
Every 7 minutes, for 21 minutes (3 sets of):
10 Toes-to-Bar (55+: 8 Toes-to-Bar)
15/12 Calorie Assault Bike
16-20 Alternating Pistols (55+: Weighted Box Step-Ups 20/14 lbs)
15/12 Calorie Assault Bike
10 Toes-to-Bar (55+: 8 Toes-to-Bar)