WARM-UP
A) 3 rounds
35 Jumping Jacks
25 Alterning dislocates
15 Good mornings
B) Mobility Thoracic/Spine
3 rounds 10 reps each
-Knee rocks on back
-Open book rotations
-Cat/camel
-Up dog/ Down dog
-Thoracic windmill rotations
– Thoracic lunge hold rotations
C) TBT
-Handstand wall
-Hollow hold
SKILLS
Handstand
STRENGTH
Every 2 min for 4 rounds
1’ON 1’OFF
5 Slow Negative HSPU
+
HS hold
METCON
4 Rounds FOR TIME
12 Crosshack Squat
12 Goblet Squat
12 Rumanian DL
12 Squat Steps