Friday, 7/21

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 (25 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,

6 rounds of
3 Box HSPU + 3 seated DB Strict Press
– Rest ~1:30 between rounds

Met-Con
6 Rounds of

:20 side plank (L)
:10 Rest

:20 side plank (R)
:10 Rest

:20 Plate Russian Twists
:10 Rest

20 Band Pull Aparts
:10 Rest