MONDAY

Dynamic (up and back)

Calf and achilles pumps,

Scap pull ups, lat pull backs, hollow and arches into knee raises into straight leg raises into toes to bar

Air squats with thoracic twists

Handstand holds, pulses into lowers, strict and kip

Strength Development:

Handstand Holds/D- unders

10 Minute EMOM

· 1^st Min: 15 sec handstand hold

· 2^nd Min: 20 Double unders & stretch

Stimulus:

· Technique

· Active shoulders

WOD

20 Minute AMRAP

· 4 Handstand Push-ups

· 6 Toes-to-Bar

· 24 Double unders

Stimulus:

· Consistent Sets

· Challenge yourself