OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs
2. Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
1:00 ERG (your choice)
10 Wall Shoulder Opener
20 Shoulder Taps in Handstand
10 Dumbbell Suitecase Deadlifts (moderate) (each side)
5 One Arm Hang & Shrug (each side)
4 Kip to Swing, 2 Strict Pull Ups
Workout Prep
1 Set (at workout pace):
2 Deadlifts (at workout weight)
15′ Handstand Walk
2 Bar Muscle Ups
25′ Handstand Walk
11 Deadlift (225/155)
25′ Handstand Walk
7 Bar Muscle Ups
20 Wall Facing Handstand Shoulder Taps
directly into 35% of your 3 minute test of Wall Walks from week one
–rest 60 seconds–
30 Wall Facing Handstand Shoulder Taps
directly into 30% of your 3 minute test of Wall Walks from week one
–rest 90 seconds–
40 Wall Facing Handstand Shoulder Taps
directly into 20% of week one test Wall Walks
Scaling:
Use the box for Handstand Shoulder Taps and then go to wall to complete Wall Walks
For example:
If your 3 minute test was 12 wall walks
30% would be 3.6 but we will round up to 4 reps
10 Upright Rows (Each Side)
10 Lateral Box Step Ups (Each Side)
20 Supermans
1:00 Pigeon Stretch (Each Leg)
11:00
7:00-8:00 Optimal