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
High knee karaoke (over, over, walk, walk)
Over hurdle (Knee up rotate hips up and over heel, toe)
Knee to chest
Figure 4 (1 sec)
Lunge with reach overhead
Lunge torso twist (Pull hand)
Toe Touches (Opposite hand Opp Leg)
High knee + arm swing
Butt kick + arm swing
Straight Leg Slight Kick(shallow heel)
Side step out and back
Side step jumping jack out and back
Toes out walk
Toes in walk
Heels walk
Toes walk
Outside Foot walk
Inside Foot walk
Seated Arms Only Run Motion (:40 to build speed through arms)
Standing Heels down Arms Only Run Motion (:40 to build speed through arms)
200m Row
8-12 Single Leg Kettlebell RDLs (moderate) (each side)
8-12 Single Arm Kettlebell Hang Cleans (moderate) (each side)
800m Run
50 Hang Power Cleans (115/75)
600m Run
30 Hang Power Cleans (155/105)
400m Run
10 Hang Power Cleans (185/125)
Last 3 sets 95%
Stay within the weight ranges and if you miss, take a second before jumping back into it. We want these to be smooth
min 1: 30 Handstand Shoulder Taps
min 2: 12-15 Russian Pushups
min3: 12-15 Kipping Handstand Push Up
—rest 3 min —
Complete the following:
10 sets of: freestanding or against wall headstand into handstands
*Come down EACH time from handstand & start from dead stop at bottom of headstand.
*Scaled
9 min EMOM
30 Handstand Shoulder Taps
12-15 Tricep Deficit Pushups
8-12 Handstand Push Up from Box
—rest 3 min —
Complete the following:
10 total deficit strict box Handstand Push Up [use 45/25lb plates]
last 3 sets at 95%
Stay within the weight ranges and if you miss, take a second before jumping back into it. We want these to be smooth.