Wednesday, 8/18

Warm Up

3 Rounds

6 Alt T Push Ups

12 Rev Hand Spider Lunges

6 Hanging Scap Retractions

12 Alt Samson Lunges

Push/Pull (25 min)

Prep: 1×10 Strict Press w/bar, 2×5 Push Press working up

Follow each prep set with 15 OH Band Pull Aparts

Work: Push Press 10-8-6-4-2 working up

Follow each work set with Max unbroken Strict Chin Ups

Skill

Every 2 Minutes for 12 Minutes (6 Rounds)

15 Band Hollow Pressdowns

Work on Handstand Skill in remaining time*

*HS hold options:

Freestanding HS or HS walk practice

HS shoulder taps against the wall

HS Hold against wall (work on relying on the wall as little as possible)

Pike position (feet elevated or on floor)- focus on pressing head through so arms are extended directly in line with torso (not in front of body like a push up)