Dynamic (high knees, butt kicks, grapevines,), Scorpions & bird dogs, calf pumps,

Shoulder activations (band)

air squats with thoracic twists and forward arm-raises

 

HS holds, pulses, lowers, Pus

 

Burgener warm up (barbell)

Zombie squats

 

Pistol warm-up

 

 

Strength Development

Front Squats

 

4 – 4 – 4 – 4 – 4

@ 2 minutes/set

 

Aiming for:

· Engaged lats/shoulders

· Strong braced core

· Strong leg drive

 

WOD

 

20 Minute AMRAP

 

·   5 Handstand Push-ups

·   10 pistols (Alt Legs)

·   5 Power Cleans (RX 60/40 Kg)

·   10 Burpees over-the-bar

 

Aim for:

·   Consistent set capacity

·   Strong active shoulders for the HSPUs

·   Strong pulls for the cleans

 

Want a challenge?

Do your HSPUs facing the wall😉