A) Warm Up
Walking lunge length of the gym (with rotation – http://youtu.be/cJxPrumnZLQ)
Inch worm back
3 RFT:
10 Cossack squats http://youtu.be/s10pty4y5Po
10 beat swings
20 sec hollow hold
20 sec arch hold
B) Strength
Superset
3 sets of:
4 strict dips (add weight, if able. Ensure you are hitting depth!)
ME ring push ups
Rest 60 seconds
C) Technique
Remember this is practice so the goal is to hit as close to perfect positions as possible.
Option 1:
EMOM for 6 min:
Wall walk and maintain a 20-30 sec handstand against the wall. Squeeze your bum, point your toes, legs together. The best position you have. If you did this last week, aim to hold for 5 more seconds this week or to get closer to the wall. Ideally it’s only your nose and your toes touching the wall.
Option 2:
EMOM for 6 min
Accumulate 10 sec freestanding hold (kick up with hands about 3-4 inches away from the wall. Maintain body in a straight line, head neutral, hands shoulder width apart. Use the wall as needed) http://youtu.be/bgGDVn89jt0
D) Met-Con
4 RFT:
Run 400m
Row 500 m
50 DU
