2 minutes bike/row/erg

Lunge steps, calf pumps, bird dogs, air squats, Cossack squats, mountain climbers, Penguin jumps

Shoulder activations (band)

HS holds, pulses and lowers

Floor – HS kip explosions

Floor – kick ups to balance

 

 

Skill Development:

Handstand Walking

 

10 Minutes

 

·     Building on Progressions

·     Wrist strength

·     Head/shoulder/body position

 

Building:

·   Balance upside down

·   Strength in shoulders

·   Push the ground away

 

Partner WOD

 

22 Minute AMRAP

 

·   Partner A: 150-meter farmers or sandbag carry

·   Partner B: (cycle)

·  5+ Handstand Push-ups

·  30 Double-unders

 

Stimulus:

·   Consistent sets with the Handstand Push-ups