Tuesday, 10/14

Warm-Up
3 Rounds of
5 Dolphin Push-ups
5 Rolling Split Straddles
5 Quadruped Extension and Rotation each side
5 OH Band Pull Aparts
5 Band Dislocates

Skill – Hand Stand progression
2 Rounds of 2 Wall Walkers + 10 Hollow Rocks;
then,
2 Rounds of 10-20 Alt Shoulder Taps* + 5 Kip to Hip Bridge
* if unable to progress to Alt Taps, sub two more rounds of 2 wall walkers

Workout
EMOM for 20min, rotating between:
A) Max HSPU (hands on 35# plates & head to ab-mat) OR 5 reps of scaled version**
B) 10 DB Bent Over Rows
C) 15 Band Pull Aparts
D) 20 Flutter Kicks

** HSPU scaling options:
Scale Down = (1) Single Ab Mat, (2) Pike Position (toes) on Box, (3) Pike Position (knees) on Box, (4) Push-up (toes) on floor, or (5) Push-up (knees) on floor;
Scale Up = Hands on 45# plates + Ab Mat