TUESDAY 4/14/21

julia
Tuesday, June 15, 2021 - 00:53

WARM-UP

2:00 CARDIO CHOICE

INTO…

10 MIN EMOM

MIN 1 - 10 PVC PIPE PASS THROUGHS + 10 SCAPULA PUSH-UPS

MIN 2 - 8 PUSH-UPS WITH ROTATION + SUPERMAN HOLD REMAINING TIME

MIN 3 - 20 BANDED PULL-APARTS

MIN 4 - :30 HANDSTAND HOLD

MIN 5 - 10 ALTERNATING REVERSE LUNGES + GLUTE BRIDGE REMAINING TIME

SKILL

ON A 10:00 RUNNING CLOCK HANDSTAND PUSH-UP PROGRESSIONS (COACH WILL DETERMINE WITH ATHLETE WHAT PROGRESSIONS THEY WILL WORK ON.)

WORKOUT

EMOM X 20 MINUTES

MIN 1 - 8-12 HANDSTAND PUSH-UPS*

MIN 2 - 8/8 REVERSE LUNGE (50/35)(35/20)

MIN 3 - :50 STATIC HOLD W/ WEIGHT**

MIN 4 - :50 STATIC HOLD BODY ONLY***

*STRICT OR KIPPING HSPU 

**STATIC HOLD W/ WEIGHT OPTIONS:

FARMER HOLD

FRONT RACK HOLD

MIXED/FILLY HOLD

FLOOR PRESS HOLD

***STATIC HOLD BODY OPTIONS: 

TUCK HOLD

SIDE PLANK

GLUTE BRIDGE

HANG FROM PULL-UP BAR