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