WARM-UP
2:00 CARDIO CHOICE
INTO…
3 ROUNDS
6/6 KB BOTTOMS UP TEMPO SHOULDER PRESS
:20 ACTIVE HOLD -> 5-10 SCAP PULL-UPS -> 5-10 KIP SWINGS
:20 HANDSTAND HOLD
INTO…
3-5 MINUTES MOBILITY FOR MID BACK AND SHOULDERS (COACH’S CHOICE)
SKILL
HANDSTAND PUSH-UPS
ON A 10:00 RUNNING CLOCK HANDSTAND PROGRESSIONS (COACH WILL DETERMINE WHAT ATHLETE DOES BASED ON FITNESS LEVEL)
HANDSTAND ASCEND, HANDSTAND HOLD, NEGATIVES, STRICT, KIPPING.
WORKOUT
5 ROUNDS FOR TIME
15 CAL ROW
10 PULL-UPS
5 HANDSTAND PUSH-UPS
