Today there are no weights in sight, but it is a very shoulder and grip dependent day! High on skills with high heart rate. Accumulating 1:00 of a wall facing handstand hold won’t seem like much to the eye, until 1 full round is completed of this combo. Be wise about giving your arms rest before they NEED it. If you take wall facing HS hold to failure, you will be resting a long time before you are capable of getting back up!
:30 banded lat stretch each arm
:30 pec stretch each arm (rig/ wall)
:30 cross body shoulder stretch each arm
___________
3 hip down push up
4 lunge to handstand (free or wall)
6 Spider-Man
12 shoulder tap
100ft farmer carry
4 rounds
Increase load of farmer carry each round
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10:00 double under skills
- Single unders
- Single leg single unders
- Double/single combo
- Double under practice
RXconditioning:
1:00 handstand hold (wall facing)
30 pull up
150 double under
3 rounds for time
Intermediate:
:40 handstand hold (wall facing)
30 pull up (banded)
75 double under or 150 single unders
3 rounds for time
Baseline:
:30 pike handstand hold
20 ring row or leg supported pull up
50 plate hops or single unders
3 rounds for time
3×12 single arm upright row
Slower down than up tempo.
