WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
15 MINS. TO WORK ON
HANDSTAND AND HANDSTAND PUSHUP (STRICT) AND PLANK
ON THE WALL: HANDSTAND HOLD, FULL NEGATIVES,
SEGMENTED RANGE HSPU, FULL RANGE, ADD A WEIGHT VEST,
DEFECIT (HEAD BELOW HANDS RANGE)
OFF THE WALL: FREE STANDING HOLD, WALKING,
SHOULDER TOUCHES (START ON THE WALL WITH
WEIGHT SHIFTS FROM HAND TO HAND AND PROGRESS
HANDS OFF THE FLOOR) FREE STANDING HANDSTAND PUSHUP
(IF YOU ARE NOT READY TO PRACITCE HANDSTANDS
WORK ON TEMPO OR DEFECIT PUSHUPS, WALL CLIMBS
AND DB PRESSES)
AFTER HANDSTAND/HSPU WORK; 1 MAX TIME PLANK HOLD

WOD:
21-15-9
PULLUPS
200M RUN
RING DIPS

COOL DOWN:
INSTRUCTOR LED