Workout of the day

Handstand Skill (week 1 / 4 )

Warm-up + Positioning + Strength

9 min Alt-EMOM
5 / 5 Bottoms up KB Hold into shoulder opener (light)
3-5 Hollow hold on Bench with weighted PVC Overhead
6 Z-press with 3 sec Pause in lockout (light)

* The bottoms up KB hold / opener should be done slow & controlled in
in a seated position on the floor, Z-press will also be light with emphasis
on a nice solid lockout with the rib-cage tucked. With the hollow hold
we will pause for 3 sec with the PVC overhead and the body in the hollow
position.

6 min Alt-EMOM
20-30 sec HS hold or Knees on a box HS hold
5 Handstand Kick-ups

* If you are already quite proficient with HS holds,
try doing alternating shoulder taps while in the top of the
HS to make it more challenging.
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For time: (15 min cap)

27 Thrusters
27 T2B
21 Thrusters
21 T2B
15 Thrusters
15 T2B
9 Thrusters
9 T2B

Barbell weights:

L1: #45/55
L2: #55/75
L3: #65/95

Tabata

Hollow rocks
Plank hold