Dynamic Mobility, Activation and Warm-Up
CrossOver Symmetry Rows x 10 reps
CrossOver Symmetry Reverse Flys x 10 reps
CrossOver Symmetry Pull Downs x 10 reps
CrossOver Symmetry 90/90 Drill x 10 reps
CrossOver Symmetry Victory x 10 reps
and then …
Active IR/ER Hip Rotations x 10 reps
and then …
Run 400 Meters
Single-Unders x 50 reps
Pec Stretch x 30 seconds per side
Sit-Ups x 20 reps
Strict Pull-Ups x 10 reps
Deep Squat Progressions x 5 reps
A.
Take 10-15 minutes to practice handstand walks. Check out the following articles to select a drill(s) that works best for you:
Handstand Work from the Ground Up
The Importance of Handstand Fall-Overs
B.
Every minute, on the minute, for 10 minutes:
6 DB Front Squats
4 Handstand Push-Ups*
35-49: 50/35 lbs
50-54: 40/30 lbs
55+: 35/20 lbs
*If you’d like to make this more challenging then feel free to do this to a 4/2″ deficit
At the 13:00 mark, complete:
Four sets of:
Row 500 Meters
Burpee Ring Muscle-Ups x Age Division*
Rest 60 seconds
35-49: 6 reps (male and female)
50-54: 4/2 reps
55-59: 3/1 reps
60+: Burpee Ring Pull-Ups x 6 reps
Note:
If you don’t have ring muscle-ups then please substitute Burpee Ring Pull-Ups
If you don’t have kipping handstand push-ups, then please substitute the following:
Wall Climb x 1 ascent
Push-Press x 4 reps (35-49: 135/95 lbs; 50-54: 115/75 lbs; 55+: 95/65 lbs)
C.
Three sets of:
GHD Sit-Ups x 15-20 reps
Rest 30 seconds
Stretch of Athletes Choice x 45-60 seconds
Rest 30 seconds