A) Warm Up
3RNFT:
Inchworm between poles
Sampson Lunge the way back
10 pass thrus
30-45 sec door stretch per side (pec stretch)
10 push up position scap depression (no push up)
30 sec Goblet squat hold – Keep chest up!
B) Baseline:
For time:
500m row
40 squats
30 sit ups
20 push ups
10 pull ups
C) Handstand Work
EMOM for 18 min
Minute 1 – 10 shoulder touches (options: box, chest facing the wall, back facing the wall or free-standing)
Minute 2 – 20 tuck ups
Minute 3 – 30 sec active front support (push up actively, rings or p-bars. Advanced – add turn out)
D) Mobility – this has been a tough week so far, give your body some restorative care to keep it functioning well.
Suggestions, for each of these spend at least 2-5 min per side/body part:
Roll quads
Couch Stretch
Chest smash
Door stretch
Traps tack and floss
