Movement Prep:
Scapula Series

Warm-up:
A) 4 rounds:

  • 20 second hollow body hold
  • 10 second rest
  • 20 second passive hang
  • 10 second rest
  • 20 second seated PVC pass through
  • 10 seconds rest


B) 2 rounds:

  • 6 Ring Rows
  • 12 Alternating Plank Reaches
  • 12 Bear Crawl Touches
  • 6 Push-ups
  • 6 See saw steps


Skill:
Handstand Work...

  • Static Holds
  • Walking
  • Freestanding HSPU


Conditioning:

  • 4 Rounds for time
  • 4 Bar Muscle-ups
  • 10 Handstand Push-ups
  • 40 Double-Unders

Scaled:

8 Ring Row/Dip, 10 Push-ups, 80 Singles