WARM-UP
1) Speed Ladder, 3-5 minutes
2) Hollow Body, roll to Hollow Arch, 10s hold each X3
3) Handstand T-Spine Stretch
4) Weighted T-Spine Extensions
SKILL WORK & WOD PREP (Alternate with active mobility)
1) HS Hold variations
2) Tripod Headstand Progression (5 reps each)
- Tripod HS Rock
- Tripod HS
- Tripod HS, Punch to Plank
- Tripod HS, Punch to Wall
- HSPU Practice
ACTIVE MOBILITY (90s per area)
1) Quad & Hip Flexor Smash
2) Banded Hip Distraction & Banded Hip Extension
3) 1st Rib Mobilization & Trap Smash
4) Barbell Hollow Arch Stretch
WOD: With a Partner perform a 15-minute AMRAP of the following:
- Partner 1: Sled Push, 200ft
- Partner 2: HSPU, ME reps
COOL DOWN
1) 100m Walk
2) Foam Roll (10 passes per area)
3) Core Work: Russian Twist, 12 reps R/L – 4 sets (AHAP)
4) Puppy Pose w/Wall