FRIDAY

SPECIFIC PREP

2 Sets, For Quality

8 Walking Inchworm to Hollow

25ft (8m) Ostrich Walk

15/15 Banded Shoulder External Rotations

15/15 Banded Shoulder Internal Rotations

20 Banded Face Pulls

Gymnastics Skill + Play Time

10:00 minutes

Accumulated Time in a Handstand Hold

*Can scale to Shoulder Stand on Box

Shoulder Stand on Parallettes,

Pike Box Handstand Hold,

Crow Pose,

Wall Facing Handstand Hold

Specific Movement Prep and Workout Primer

5 Pause Deadlifts *Top Down

 (Push the hips back, keep the barbell close and pause at the knee, below knee, mid-shin, both on the way up and down)

Handstand Walk to Wall or Wall Walk + Shoulder Taps, or Handstand Hold with Weight Shifts

5 Deadlifts *Added Load, Pause at Knee from Bottom Up

10-15 second Handstand Walk Progression

Then.. 

1 Round

5 Deadlifts

Handstand Walk Progression

3 Deadlifts

Handstand Walk Progression

1 Deadlift

Load: Working Weight

CONDITIONING "Roaming Diane" 

Fitness

For Time:

21-15-9

Deadlifts 84/57kg

7-5-3

Handstand Walk to Wall

(1.5m)

Scale to Wall Walks

Performance

For Time:

21-15-9

Deadlifts 102.5/70kg

Handstand Walk (meters)