Spend 8 Minutes working on your handstand position:
1) Wall Climbs + Wall Facing Handstand Hold
2) Swing into Handstand + Balancing feet off the wall
Work over 15 Minutes on:
1) Handstand Walk @/around the box (increase height when you feel comfortable)
2) Swing to Handstand with increasing distance to wall
3) Walk to the wall
3 Sets of:
8-12 Ring Rows w. 1 sec Hold @Top
12 contralat. (Banded) Dead Bugs/ Each
Pallof ABC/ Each side
3 sets of:
15-20 Double KB-Front Squats
rest 30-60sec.
8-10 half kneeling Arnold press (each side)
rest 30-60sec.
10-12 DB-row (hand and knee on bench supp. - each side)
rest 30-60sec.
6 rounds of:
12 alt. rev. lunges (2x22,5/15kg)
10 pull ups
8 Ring Dips/Push ups
- 8min cap -
4 sets
5 single arm kb oh each side (light)
3 oh medball slams
Build up a single in 10 min
Pause 3s in bottom
Build up a single in 10 min
2s pause in bottom pos.
Build up a single in 10 min
1s pause in bottom pos.
6 Sets of:
5 SA 3-Position-Row/ Each with 1" Hold
In between do 15 sec. Pallof Hold/ Each
4 Sets of:
12 Alt. Side Lunges
12 Rom Deadlift
12 Step Ups (6/ Each)
Rest as needed
2x 1 Min Half Split Stretch/ Each
6 Rounds in total of alt.:
1. 5 Min AMRAP of:
500/450 m Row
30 m Low Bear Crawl
15 Lat. Box Step Over/Each
2. 5 Min AMRAP of:
20/15 Cal Bike
30 m High Bear Crawl
15 Burpee over Paralettes
Mobility