WARM UP
rolling warm up
First drill of handbalancing warm up sequence
A. Back Squats: Every 3 minutes x 6 reps x 4 sets:
Make sure that on your first 2 sets you can get ALL the reps in relatively easily. On the last 2 sets, push it a bit harder.
B. Every 60 seconds x 10 sets:
single arm overhead dumbbell squats 35/55 lbs x 8-10 reps (4 per arm and then switch)
C. 5 Rounds For Time:
strict pulling x 5 reps @ 31x1
Double KB Front Rack squats x 10 reps 35/55 lbs per arm
10 min of joint prep
2 Rounds
A1. First progression of handbalancing sequence x 1 length (change feet)
A2. cossack locomotion x 1 length (change direction)
B. 4 Rounds
Double KB Rack Position squats x 20 reps, and then last 3 sets 16 reps (light enough that you can do your reps in a row. Last few reps should be challenging. Go up in weight for the 16 reps
Rest 30 sec
push ups x 8/12 reps
Rest 60 sec.
C. double unders x 30 sec of work:30 sec of rest x 10 sets
10 minutes of joint prep
2 sets
A1. 1 length of first sequence of handstand warm up
A2. locomotion cossacks x 1 length
B. Every 3 minutes x 3 sets
Thrusters x 8-10 reps (should be heavy)
C. Every 4 minutes x 5 sets:
Burpee Box Jump-Overs x 15 20/24"
Run 200 meters
Single-Arm DB Overhead Walking Lunges 35/55lbs x 20 reps
Warm Up
10 minutes of joint prep
A. Every 4 minutes
Turkish Get Up x 3 per side
Strict Toes to Bar x 6
B. Two Rounds for Time:
Rowing 20/25 calories
Run 800 meters
strict Pull-Ups or chin ups x 12