Warm-up Drills
I. Row 500m or Run 400
II. Coach’s Choice
III. Mobility & Movement Review
Impact/Focus: Handstand Push-ups
7 Rounds of 1:30 x 5-7 reps of
Handstand Push-ups/Scaled Progression of HSPU’s
Notes: Partition work across the :90 as needed. Scaled progressions will incorporate Z presses and Stinkbug tracks up through scaled ROM & Rx Handstand Push-ups.
Post scores to comments.
“Derelictions”
Complete as many Rounds/Reps as possible in 12:00 of
20ft x Handstand Walk
or 100ft x Bear Crawl Shuttles
10 x Pull-ups
Run 200m
Post scores to comments.
Skill Development (Optionally so Extra)
Complete the following for quality
3-4 Rounds of
12-15 x GHD Back Extensions
(or a :30 second hang)
20-30 x Hollow Rocks
Impact/Focus: Handstand Push-ups
5 rep Rx
“Derelictions”
3 completed + 10 pull ups (kipping/bear crawl)
Skill Development (Optionally so Extra)
Rx+ (hugged 35lbs plate for back extensions- still slow and controlled ????????)