Workout of the day

Skill - Handstand Push-ups (week 1 / 4)

Mobility / positioning prep:

6 min Alt EMOM

30 sec Dynamic child pose (against the wall)
30-45 sec 4 position dynamic wrist stretch
3 Dynamic Wall-walk stretch

‍

Strength

8 min Alt EMOM

20 sec Handstand hold
3-5 Strict Handstand Push-ups or 5 Z-Press w / 3 sec Neg

* If you are proficient with Handstand holds, try doing, shoulder taps or free-stands.
This is also a good time for athletes who are able, to practice Handstand walks. No kipping allowed for
the Strict HS portion. If you are unable to to do Strict HS Push-ups, complete the Z-Press negatives
with 3 full sec on the downward phase of the press.

‍

‍

‍
‍

For time: (15 min cap)

10 DB Floor-press
10 Ring Dips / Bench-dips
400 m Run
20 DB Floor-Press
20 Ring-Dips / Bench-Dips
400 m Run
40 DB Floor-press
40 Ring-Dips / Bench-Dips
400 m Run

DB weights:

L1: #20/30
L2: #30/40
L3: #35/50
‍

2-3 Sets:

30 Sec pec Stretch per side
20-30 Sec Tricep Stretch per side
20-30 sec passive deadhang