A: Warm Up
3 sets
20 Double or 40 Single Unders
10 Hip Extensions
10 Dumbbell Press
B: Mobility/Prep
Mobility – coach’s choice
Review Handstand Kick ups and Wall Climbs
C1: Gymnastics
8 sets
30 sec Handstand Hold (kick up or wall climb)
10 sec rest
Focus on locking out the shoulders. You want your toes and ankles over and in line with the knees, hips, shoulders and hands when looking from a side profile. Your midline should be in a hollow braced position.
D: Met Con
12 minute AMRAP
10 Deadlifts 135/95
30 Doubles Unders
Deadlifts should be light enough to go unbroken. Scale double unders to double the singles to keep the intensity high.