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