Warm-Up
2 Sets, Through
:40 seconds on, :20 seconds off
– Walking Inchworm to Hollow Body
– Hollow Rocks
– Wall Walk to Handstand Hold
– Scapular Pull-Ups


Gymnastics
Handstand walk progressions
Coach will take you through progressions. If you have no interest in going upside down, thats ok. We will have you do
5 sets of 10 (4 each arm) alternating dumbell presses during this time

“Hakuna Matata”

For Time:
Every 8:00 x 3 Sets
60ft (18m) Handstand Walk
30 Abmat Sit-Ups
15 Strict Pull-Ups
40ft (9m) Handstand Walk
20 V-Ups
10 Strict Pull-Ups

Level 2:
For Time:
Every 8:00 x 3 Sets
30ft (8m) Handstand Walk
30 Abmat Sit-Ups
10 Strict Pull-Ups
15ft (4m) Handstand Walk
20 V-Ups
5 Strict Pull-Ups

Level 1
For Time:
Every 8:00 x 3 Sets
3 Wall Walks
30 Abmat Sit-Ups
10 Strict Banded Pull-Ups
2 Wall Walks
20 V-Ups
5 Strict Banded Pull-Ups

Goal: 4:45-6:15

Score: Total Working Time

RPE: 8/10

Primary Objective: Go Big for Big Sets on Pull-Ups

Secondary Objective: Consistency on Handstand Walk

The focus here will be to work into consistent sets on the Handstand Walk of at least 10 ft at a time. Ideally we are going out 30 then back 30, before hitting the abmat sit-ups and strict pull-ups, then moving into 20 out and 20 back and finishing off with V-Ups and Strict Pull-Ups. Find a modification that allows you to complete each pull-up set in under 1:00 and the entire working set in the range of 4:45-6:15 in order to remain consistent and hit the targeted stimulus.