MONDAY

Mobility

5-minute AMRAP

·     6 Spiderman Stretches

·     5 Push-up to Down dog

·     3 Hollow & arches

·     1 Wall-walk

Strict Handstand Push-up development

7 minutes

Focus:

·  Movement technique and efficiency

WOD

9-minute EMOM

Each minute complete:

·      Handstand Push-ups OR Piked Box Push-ups (Rx+ might consider strict or deficit) AND

·      4 Box Jump-overs

Rest 2 minutes

9-minute EMOM

Each minute complete:

·      Toes-to-Bar OR Knee Raises AND

·      4 Burpee Box Jump-overs

Focus of WOD:

· Gymnastics conditioning

· Building endurance and rhythm in movements

· Efficient sets and short recovery time