06-16-2021

Warm-up

Handstand Push-up Warm-up

3 rounds

15sec headstand hold

15sec handstand hold + 5sec negative

10 narrow grip push-ups

5 toe spot ring dips

then

2 rounds

10 banded good mornings

20 plate hops

Mobility

PVC

Strength

EMOM 15 min

1: a moderate set of kipping handstand PU

2: 4-6 strict supinated pull-ups (chin-ups)

3: 30sec handstand hold or HS walk practice

4: 40sec hanging dead hang

5: 100ft dual KB front rack carry

Conditioning

3 rounds for time

12 box jumps (24/20)

10 American KBS (53/35)

8 abmat sit-ups

6 push-ups