01.27.17

Warm Up:KB game- line up KBs and go head to head with someon. Start in a plank position and tap each KB handle as you move down the row of KBs. Challenge option is to have someone hold your feet, in a wheel barrel position, and tap each base of the KB.

then.. :60 shoulder openers 5x hand plank to a press lean- start in a plank position on your hands. Walk feet to hands and then lean and hold that position for a second. This builds stability for handstands. 10x wrist pulses

EMOM 6:00 Interval One: Wall Handstand Thigh Taps 12-14 reps- sub wall walks x 2-3 reps Interval Two: Dogward Dog Handstand Push Ups 10-12 reps https://www.youtube.com/watch?v=tjigmkcnVxA&

then...

15 x banded squats 15 x banded good mornings Superhero Complex stretch (spiderman, superman)

Skill: Back Squats 6 reps @ 65% 4 reps @ 75% 2 reps @80% 2 reps @85% 4-6 reps @ 75%

then... 3 sets of 3 reps of back squat jumps @ 25% of your BS 1 RM - improve the power of your leg drive WOD: For Time Ground to Overhead x 10 reps 185/125 or 155/105 :60 rest Ground to Overhead x 10 reps 155/105 or 135/95 :60 rest Ground to Overhead x 10 reps 135/95 or 115/75