Warm-Up
3 Rounds of
2 Wall Walker
4 Spider Lunge w/ reach up on both sides
6 Alt T Pushups
8 Alt Dead Bugs
Skill – Handstand Walk (20 Min)
For Those WITH Strict Handstand Push-Ups
2 rounds of
10 Alt Shoulder taps (scale to pike on box)
20 Flutter Kicks
then,
2 rounds of
Lateral HS Walk against wall each direction
then,
Handstand Walk Progression
(1) Wheelbarrow Walk
(2) Wheelbarrow Walk in Pike Position
(3) Advanced option = Kick up to partner assisted HS walk
For Those WithOUT Strict Handstand Push-Ups
2 rounds of
10 Alt Shoulder taps (scale to pike on box)
20 Flutter Kicks
then,
2 rounds of
Box Handstand Walk each direction
then,
4 rounds of
5 Box HSPU + 5 seated DB Strict Press
– Rest ~1:30 between rounds
Met-Con
AMRAP 8 Min
5 Single Arm DB Push Press (L)
10 Push-ups
5 Single Arm DB Push Press (R)
20 OH Plate Sit-ups