Dynamic (up and back)

Calf and achilles pumps,

Scap pull ups, lat pull backs, hollow and arches into knee raises into straight leg raises into toes to bar

Air squats with thoracic twists

Handstand holds, pulses into lowers, strict and kip

 

Strength Development:

Handstand Holds/D- unders

 

10 Minute EMOM

 

·  1st Min: 15 sec handstand hold

·  2nd Min: 20 Double unders & stretch

 

Stimulus:

·     Technique

·     Active shoulders

 

 

WOD

 

20 Minute AMRAP

 

·   4 Handstand Push-ups

·   6 Toes-to-Bar

·   24 Double unders

 

Stimulus:

·   Consistent Sets

·   Challenge yourself