Movement Prep:

  • Wrist prep
  • Shoulder series

Warm-up: 2 Rounds of:

  • 1 Min Jump Rope
  • 10 Stride Stance Good Mornings
  • 10 Hanging Shrugs
  • 10 See Saw to Vertical Jump
  • 10 Push-ups 200m Row

Skill: 5 rounds:

  • 30 seconds chest to wall handstand
  • 30 seconds rest
  • 30 seconds hang - passive, shrugs (reps), or arching (reps)
  • 30 seconds rest

Workout:

10 Min AMRAP

  • 5 Chest-to-Bar Pull-ups
  • 10 Box Jumps 30/24

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