Warm-Up
3 Sets, For Quality
1:00 Cardio Choice
10 Ring V-Outs
Gymnastics Strength / Handstand Push-Up Progression
15:00 minute running clock.
Option A)
Every 90 seconds x 10 Sets
35-40% of Max Unbroken Strict Handstand Push-Ups
Option B)
Every 2:30 x 6 Sets
6-8 Deep Deficit Kipping Handstand Push-Ups
+
10 Dual Dumbbell Strict Press @ Choice Unbroken Load
Option C)
Every 2:30 x 6 Sets
6-8 Box Pike Handstand Push-Ups (Kneeling or Feet Piked)
+
10 Dual Dumbbell Push Press
"Hold onto your butts"
10 minute AMRAP
30 Double Unders
2 Dual Dumbbell Box Step-Overs
2 Wall Walks
30 Double Unders
4 Dual Dumbbell Box Step-Overs
4 Wall Walks
30 Double Unders
6 Dual Dumbbell Box Step-Overs
6 Wall Walks
30 Double Unders
8 Dual Dumbbell Box Step-Overs
8 Wall Walks
and so on..
Dumbbell Load: 22.5/15kg
Box Height: 24/20"
Recovery / Mobility Protocol
1:00/1:00 minute Couch Stretch
1:00/1:00 minute Extended Arm Lizard Pose
1:00/1:00 minute Frog Pose
1:00 /1:00 minuteCrossbody Lat Stretch
Optional Accessories
5 Rounds, For Quality:
:30 Second Handstand Hold
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