14/6/23 Wednesday Workout of the Day

Warm-Up

4 Rounds, Continuous Rowing

:30 Slow

:30 Moderate

:15 Fast

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2 Sets for Quality

10 Down Dog Toe Taps

:20 Dual Kettlebell Overhead Hold

10 Bent Over Y-T-I

20Bear Plank Pull Throughs

Skill Progression

*3 Perfect Deliberate Wall Walks

*1 Wall Walk + 20 Shoulder Taps

*Practice lateral walks along the Wall (wall facing)

*Kick up to wall then move hands closer to wall

*Kick up further away from wall and walk to wall

*5ft walks to wall

*practice partner handstand walks out on floor

Then..

Handstand Walk

Every 90 seconds, 5 Sets

15-30m HS Walk

*(Scaling for Handstand Walk)

Level 2

Every 90 seconds, 5 Sets

3 Wall Walks + 20 Shoulder Taps on Final Rep

Level 1

:30 seconds Nose to Wall Handstand Hold or Practice walking along wall

"Prank Sinatra"

16:00 EMOM

min 1: 8 Strict Handstand Push-Ups

min 2: 16 GHD Sit-Ups or 22 Abmat Sit-Ups

min 3: 14/12 Calorie Row

min 4: Rest

*add 3/2 Calories on each round of the rower

Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5Side Lying Thoracic Rotations

Optional Accessories

5 Sets For Quality

6-8 Chest Supported Trap 3 Raise 30x1 Tempo

6-8 Cuban Rotations 30x1 Tempo

10Hollow Body Weighted Maltese Raise