06.20.18

Warmup
Run 200m
10-8-6
Jump Squats
Hollow Rocks
Run 200m
6-4-2
Split Jacks per Leg
Lying Leg raises
Run 200m

Mobility
Joint Mobility/Group Stretch x 6 min

Skill
Review the Mechanics of the Hand Stand Push-up

– Emphasis on committing to getting to the wall with legs straight, back to wall (no banana shape) and head looking forward at wall ahead
– Review proper hand placement, lockout and other points as necessary

Review the below Scaling options of a HSPU
– HS Hold on Wall
– Pike Push Ups
– Box HSPU

Strength
EMOM x 12

Performance
E- 8 HSPU – Strict if possible
O- 30 Sec of Strict Toes to Bar

Lifestyle
E- 12 wall facing same side shoulder taps with feet on wall (6/side)
O- 30 Sec Strict Hanging Leg Raises

Fitness
E- 12 alternating opposite side shoulder taps from a push up position (6/side)
O- 30 Sec of Lying leg Raises

Metcon
10 Rounds for time under a 15 min Cap

10 Shuttle Sprints, 15 ft (down and back is 2)
7 Thrusters
5 Burpees

P – 115/75
L – 95/65
F- 75/55

Cashout
EMOM x 12
Min 1 – 5-8 Barbell Glute Hip Bridges at 40%-50% of your 1RM Back Squat
Min 2 – 10-12 GHD back Extensions
Min 3 – 5 KB Windmills per side