Movement Prep:

  • Shoulder Series

Warm-up:

3 Rounds

  • 10 Tuck-ups
  • 10 Supermans
  • 10 Air Squats
  • 2 Wall Walks
  • 200m Row

Skill:

  • A) Prone Bodyline drill - 2x 1:00 (hands to side first, then w/ stick)
  • B) Handstand Scissor Drill - 2 x 10 reps*

*work with partner as spotter for this drill using an "I go, you go" format.  Scale to 2x 45 second chest to wall handstand hold.

Workout:

"Nate"

20 Min AMRAP

  • 2 Muscle-ups
  • 4 Handstand Push-ups
  • 8 KB Swings (32/24)
I came across this fantastic drill via Yuri Marmerstein. For more of his work, check out http://www.yuri-mar.com/products/

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