3 rounds of:
- 5 shoulder dislocates
- 5 pausing air squats- frog to walk out push up
- 15 Handstand Hold
- 3 Broad jumps
Mobility:
Pec Minor- smash with lacrosse ball 2:00 min
Foam roll Lats 2-3 min and Thoracic Spine
Shoulder distraction 1:00 each arm
Skill Work:
- Free standing Handstands
- Working on the tripod stand
- ON a box learning the body position of the HSPU
then,
- Establish ability level for the HSPU with Abmats against wall
- Kipping Mechanics for the HSPU- for those who demonstrate the strength on strict
- frog extension onto wall for explosive hips
WORKOUT: 10 MINUTE Time Cap
Asending Ladder of:
Handstand Push Ups: 1,2,3,4,5,6,7,8,9.......
Double Unders: 5,10,15, 20,25, 30,35.....( can sub singles 10-20-30-.....)
