SKILLHandstand PracticeSTRENGTH4 RoundsHandstand Pushups x 5Single leg RDLs x 7/side*rest 2 minutesACCESSORY WORK3 RoundsIYTs x 4/directionWeighted Chinups x 5Box Jump x 5*rest 45 sec after each exercise
MOVEMENT1 RoundToe Touch ProgressionToes Up x 10Heels Up x 102 RoundsJefferson Curls x 5Cossack Squats x 5/sideKB Pullovers x 5STRENGTHDeadlift Ladders5 x 1-2-3*EMOM w/ RestFINISHER3 RoundsHollow Holds – 3 x 10 secPallof Pres x 30 sec/side*Rest as needed
MOVEMENT3 RoundsScap Pullups x 8Bottoms Up Press x 5/sideMcGill Curl Up x 3 x 10 sec holdCONDITIONING4 Rounds12 Burpees12 cal Row/Bike12 Alternating Single Arm DB Snatch*Rest 4 min between roundsRECOVERYLegs up breathingMinimum 3 min
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