FRIDAY
2 minutes bike/row/erg
Lunge steps, calf pumps, bird dogs, air squats, Cossack squats, mountain climbers, Penguin jumps Shoulder activations (band) HS holds, pulses and lowers Floor – HS kip explosions Floor – kick ups to balance
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Skill Development: Handstand Walking
10 Minutes
· Building on Progressions · Wrist strength · Head/shoulder/body position
Building: · Balance upside down · Strength in shoulders · Push the ground away |
Partner WOD
22 Minute AMRAP
· Partner A: 150-meter farmers or sandbag carry · Partner B: (cycle) · 5+ Handstand Push-ups · 30 Double-unders
Stimulus: · Consistent sets with the Handstand Push-ups
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