Handstands, HSPU and some kipping technique

Obstacle Agility Warm up:
Forward roll----Bear Crawl---Hurdles---touch the floor.......

Mobility- Shoulders, wrists and Hamstrings

Skill Warm up: 3 min

Handstand Holds 15 seconds
5 scapula Push ups
Hollow Holds 20 seconds

Handstand Push up Progression work:

• Tripod Stand- establish correct ROM
• Pike Push up
• HSPU on Boxes
• HSPU to Ab-mats

Kipping HSPU Progression

• Hip extension on floor
• Hip extension up wall
• Kipping HSPU controlled lowering!!

WOD

"Skinny" Diane

15-12-9 of:

Handstand Push Ups- any variety or level

Deadlifts 225/155 (rxd),185/125, or 155/105

Cash Out:

STRETCH