4/29/17 Handstand

April 29, 2017

 

Warm-up

Run #1

800 M Run

  - Forward Lunge w/ elbow reach x6
  - Fake Push-Up x12
  - Reverse Lunge & Hip Flex Reach x6
  - Floor Shoulder Press x12
  - Fire Hydrant x6
  - Inverted Toe Touch x6

 

Gymnastics

V ups (3x :30)

Superset

Bar Hang/Kips (3x :30)

 

Gymnastics

Band Row Hold (4x :30)

Superset

Wall Walk to Handstand (4x 5 with 3 shrugs)

1-Leg RDL (4x 8 each)

Can add MB if needed

 

 

Freestanding Handstand or Headstand 5x :20 (if you fall, kick back up until time is done)

Rest :40

 

Metcon (Time)

4 Rounds for time with Partner
100 doubles or 200 singles (partner holds wall sit)
50 Lunge Jumps (partner does ME band pull aparts)

 

Ab Workout

x2
Toes Reaches x25
Reverse Crunches x25
Russian Twist x25 each side
Plank Reaches :25 seconds
Rest :30, repeat

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