Over All Body Activation
Then "Tabata " Core Alternate 8 Sets of:
:20 Flutter kicks
:10 Rest
:20 Crunches
1 set:
15 good mornings (unweighted)
5 inchworm + (1-2-3-4-5) push-ups
10 backstep lunges
5 jump squats, for max height
1 set:
15 RDLs (empty barbell)
3 wall walks
10 walking lunge steps, for distance
5 up-downs + max vertical jump
1 set:
15 good mornings (empty barbell)
:20 handstand shoulder taps
6 alternating sampson lunge
5 burpee + max vertical jump
HANDSTAND WALK PRACTICE
1 set:
3:00 handstand walk practice
3 sets:
5 hang power cleans
6 weighted lunges
– Rest :30 between sets
5 hang power cleans (workout weight)
10 weighted lunges
5 hang power cleans
10-25-ft handstand walk
RX
6 rounds for time:
5 hang power cleans (105/155 lb)
10 weighted lunges
Then …
On a 4:00 clock for reps:
Handstand walk
INTERMEDIATE
6 rounds for time:
5 hang power cleans (75/115 lb)
10 weighted lunges
Then …
On a 4:00 clock for reps:
Wall walk
BEGINNER
6 rounds for time:
5 hang power cleans (35/45 lb)
10 weighted lunges
Then …
On a 4:00 clock for distance:
Bear crawl
1:00 banded hamstring stretch/side
:30 seated torso twist/side
:30 scorpion stretch hold/side
Finish the 6 rounds in under 10:00.
Begin the handstand walks immediately after the end of the workout.
Find higher intensity with moderately heavy loads.
Practice high skill, full-body gymnastics under fatigue.
Rest 1:00 between the 6 rounds and the handstand walk test.