Strength
3 Sets
- Angled Wall Hold or Handstand Hold or Handstand Scissors x :20
- Thoracic Rotation w/ Kettlebell Assist x 5/side
- Geman Hang (feet assisted) x :15
Notes
Today we will be working on our handstands, shoulder mobility, and thoracic spine mobility. You will rotate through the three exercises for three working sets.
You have the option of performing an angled wall hold, handstand hold, or Handstand Scissors. The priority is first creating a stacked handstand position. If this can be done in an angled wall hold, progress to the handstand hold. If you have good strength in a wall-assisted handstand hold, progress to working on your balance with the scissors.
Thoracic Rotation w/ Kettlebell Assist Keep you elbow locked out as you support the weight overhead. Bending the top leg and rounding your lower back helps ensure the rotation comes from the thoracic spine and not the lower back.
Geman Hang (feet assisted) Adjust the intensity of the stretch by giving yourself more or less assistance from your feet on the ground. Start with a light stretch and gradually increase the intensity throughout the session.
Conditioning
Every 4:00 for 4 rounds:
- 5 Wall Walks
- 50 Double Unders
- 15 Push Press
- 50 Double Unders
Notes
Today’s workout is 4 rounds of wall walks, double unders, push press, and more double unders. You will begin a new round every 4-minutes. Your score is the total time from all 4 rounds.
The wall walks should take no longer than 1-minute to complete. Adjust the number of reps or target height, if needed.
The double unders should never take longer than :40. Adjust the number of reps or substitute single unders.
Use a light weight for the push press so that you can maintain unbroken sets of 15. Keep in mind that your shoulders will be very fatigued from the wall walks.