Tuesday 07.27.2021

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Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamic Series (lat, t-spine emphasis)
III. Mobility Drills (Front Rack Mash, Banded drills & Squat Mobility)

Impact/Focus: Handstand Skills & Drills
Warm-up and mobilize as needed before working through the following intervals for Handstand Skills & Drills.

5 Rounds of
1:00 work x 1:00 rest of
A. Handstand Walk x 20ft
B. Handstand Holds x :30 seconds
C. Wallwalks & Kick-ups x 2-5 reps/holds

Post scores to comments.

“Opening Salvo”
For time
Row 500m
1 Round of
30 x GHD Sit-ups
30 x American KB Swings (24/16kg)
Row 500m
2 Rounds of
15 x GHD Sit-ups
15 x American KB Swings (24/16kg)
Row 500m
3 Rounds of
10 x GHD Sit-ups
10 x American KB Swings (24/16kg)

Post scores to comments.

Samy Daghir

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