Strength
3 Sets
- Angled Wall Hold or Handstand Hold or Handstand Scissors x :20
- Thoracic Rotation w/ Kettlebell Assist x 5/side
- Bridge Push Up x 4 w/ :02 hold at top
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.
Bridge Push Up Performing these from the floor will be very difficult. You can adjust these by elevating your feet on a box. You can also adjust this by holding the top position like this, though your hands may be higher off the ground.
Conditioning
Every 7:00 for 2 sets:
- 90 Double Unders
- 20-30 Calories
- 30 Pull Ups
5:00 time cap each round
Notes
Today’s workout is 2 rounds of double unders, calories, and pull ups. You will complete a new round every 7-minutes. There is a 5-minute time cap on each round. Your score is the total time from both rounds.
The double unders should take no longer than 1:30 to complete. Adjust the number of reps or substitute single unders.
The calories should take no longer than 1:30 to complete. Adjust the target number accordingly.
Aim to complete the pull ups in 2-minutes or less. You may substitute banded pull ups, jumping pull ups, or ring rows.