3-7-17


Handstand work

For 15 min practice walking on hands. Start with 5ft. Increments. Use the tape already on the floor. If this feels good and proficient, go with longer distances. This is for good effective practice not distance. Rest as needed btwn. Efforts. 
If you haven’t started walking on your hands yet, take the 15 mins to run through inverted drills. 
If we do not yet have handstand walking, let’s build familiarity from the inverted position.

Progression 1 – Sets of Box Static Holds 

Progression 2 – Box Shoulder Taps Progression 3 – Sets of Handstand Holds

Progression 4 – Sets of Handstand Weight Shifting 
Do at least two sets of each working on good movement and but rushing to the next progression. If you good at one move on and spend a little longer on the ones you need to work on.

“Overboard”

3 Rounds for time:

80 Double-Unders

40 Calorie Row

20 Kipping Handstand Pushups

EXTRA CREDIT

Alternating EMOM x 10 (5 Rounds):

Odd Minutes – 15/10 Calorie Air dyne 

Even Minutes – 10 Barbell Facing Burpees
*double cals on new bike…one on the end is out of commission.

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