Wednesday, 2/18

Warm-Up
3 Rounds of
5 Dolphin Push-ups
5 Rolling Split Straddle
5 Quadruped Extension and Rotation each side
5 Band Sword Pulls each side
5 Hips to Wall

Skill – Hand Stand progression*

1. 2 Rounds of 2 Wall Walkers + 10 Hollow Rocks
2. 2 Rounds of 10-20 Alt Shoulder Taps* + 5 Kip to Hip Bridge

* sub two additional wall walks for shoulder touches if necessary

Met-Con
EMOM for 24min (6 Rounds each)

A) Max HSPU /OR/ 5 reps of scaled version**

B) 6 Broad Jump Burpees

C) 8 Alt Side Plank Stars (4/side)

D) 10 Heavy Russian KB Swings

** HSPU Scaling:
Rx’d = hands on plate & head to ab-mat
Scale Up = deficit w/ hands on plate & head to ab-mat
Scale Down #1 = hands on floor & head to single ab-mat
Scale Down #2 = knees or toes on box, hips in pike position
Scale Down #3 = regular push-up or push-up w/ knees on floor