Workout of the Day
Warm Up
As many rounds and reps as possible in 5 minutes:5 no push-up burpees
10 hanging knee raises
20 plank shoulder taps
40 jumping jacks
Then…
2 rounds:
5 inchworm push-ups
10 half range ghd sit-ups
Then..
2 rounds:
1 eccentric strict handstand push-up
5 ft handstand walk to wall drill
Then…
Take 10 minutes to build to and practice the selected handstand walk and handstand push-up variation you
plan to begin with.
Skill Development
For quality:10 sets of 20 ft unbroken handstand walk - choose variation
Then…
10 sets of 4 unbroken handstand push-ups - choose variation
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As many rounds and reps as possible in 12 minutes:12 wall-ball shots, 30/20 lbs
12 ghd sit-ups
-rest 30 seconds-
12 ghd sit-ups
12 wall-ball shots
-rest 30 seconds-
Cool Down
2 minute upper back foam roll2 minute cobra stretch
1 minute bar hang for recovery - break as needed