21/12/23 Thursday Workout of the Day

Warm-Up

2 Sets, For Quality

2:00 minute Rowing Technique Focus: (30 seconds Arms Only, 30 seconds Body and Arms, 30 seconds Legs and Body, 30 seconds Full Strokes)

1:00 minute Alternating Knee Hug + Lunge and Twist

:30 second Wall Facing Handstand Hold, focusing on body alignment and positions

:30 second Wrist Circles

Handstand Walk Skill Progression

Spend 10:00-15:00 minutes today going over handstand walk skills and playing with different progressions to help athletes feel confident getting onto their hands!

Workout Primer: 4:00 minutes

2 Sets

1 minute Row (:30 second ez, :20 second moderate, :10 second sprint)

1 minute Handstand Walk Progressions (if proficient, attempt short distances)

“Walking on Water”

4 Sets: For Max Distance:

3:00 minute AMRAP

500/425m Row

Max Distance Handstand Walk

*ALT Max Wall Walks

Rest: 2:00 minutes between sets

PRVN 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

5/5 Side Lying Thoracic Rotations

Optional Accessories

Every 4:00 minutes, 4 Sets

3/3 Turkish Get-Up, For Load

5 Bench Press, For Load

7 Strict Ring Dips, 21x2 Tempo