November 19, 2015

A) Warm Up

2 x (between poles):
Knee Pulls
Quad Pulls
High kicks
Spiderman
10 foam roller shoulder stretch

2 x:
10 wrist rocks forward and back – fingers forward
10 wrist rocks side to side – fingers pointing out
30 sec hold fingers pointing toward body

B) 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 – 15 tuck ups
Minute 3 – 30 sec plank on rings (actively push up through the shoulders)

C) Conditioning

3 x 1000m Row, Rest 1.5x

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