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WARM-UP
1) Ski for 2-minutes
2) Hollow Body Hold + Roll to Arch, 5 reps for 2 sets
3) Kick to Handstand, 10s hold + Negative HSPU, 5s to lower for 5 reps
4) HSPU Practice, 3-5 minutes
STRENGTH: Accumulate 50 HSPU in as few sets as possible; each time you break = 100m Sprint/Run followed by 2-minutes of active mobility (scale up = strict HSPU)
ACTIVE MOBILITY
1) 1st Rib & Trap Mobilization
2) Pec Smash + Sun Dial
3) Scap Scrub
4) Hamstring Tack & Floss
WOD: Perform a 20-minute AMRAP as a two-person team:
- 5 Deficit Push-Up’s (45/25lb plates)
- 10 Kipping Ring Rows
- 15 Russian KB Swings (70/53)
**1 partner works, the other rests
COOL DOWN
1) Recovery Walk, 100-200m following WOD
2) Core Work: V Ups w/3s Decent, 8-12 reps for 3-4 sets
3) Foam Roll & Soft Tissue Work, 3-5 minutes
4) Puppy Pose Stretch