Dynamic Mobility, Activation and Warm-Up
CrossOver Symmetry Rows x 10 reps
CrossOver Symmetry Reverse Flys x 10 reps
CrossOver Symmetry Pull Downs x 10 reps
CrossOver Symmetry 90/90 Drill x 10 reps
CrossOver Symmetry Victory x 10 reps
and then …
Active IR/ER Hip Rotations x 10 reps
and then …
Run 400 Meters
Single-Unders x 50 reps
Pec Stretch x 30 seconds per side
Sit-Ups x 20 reps
Strict Pull-Ups x 10 reps
Deep Squat Progressions x 5 reps
A.
Take 10-15 minutes to practice handstand walks. Check out the following articles to select a drill(s) that works best for you:
Handstand Work from the Ground Up
The Importance of Handstand Fall-Overs
B.
Every minute, on the minute, for 10 minutes:
12 KB Swings
6 Burpees
At the 13:00 mark, complete:
Six sets of:
Row 15 calories
Strict Handstand Push-Ups x 10 reps
Row 15 calories
Rest 60 seconds
35-49:Â 32/20 kg
50-54:Â 24/16 kg;Â Strict Handstand Push-Ups x 5 reps
55+:Â 16/12 kg; Elevated Foot Handstand Push-Ups x 10 reps
Note:
You should have around 10-20 seconds of rest each minute on the emom. KB Swings only need to go to eye level so work on being powerful from the hips for those swings. Try to be consistent in times with the following six sets. I am looking for efforts that are repeatable for six sets.
C.
Three sets of:
Ab-Wheel Roll-Out x 10-12 reps
Rest 30 seconds
Paloff Side Step x 5 reps
Rest 30 seconds
Stretch of Athletes Choice x 60 seconds
Rest 30 seconds