Thursday November 8, 2018

Thursday November 8, 2018

Events & Announcements
Thursday November 22 – 8am, 9am & 10am Classes Only.
Friday November 23 – No 6am. First class begins at 8:30


Workout of the Day

Warm up
3 Sets
150m Row
10 DB Push Press
10 PVC Pass Throughs
20s Handstand Hold

Mobility
1 Min Wrist Stretch

Skills & Drills
Handstand Push Up

Movement Prep
3 Handstand Negatives (sub Bear Crawl Negatives)
3-5 Kipping Handstand Push-Ups (sub workout scale)

Movement Substitutions
Scale ROM (1-2 AbMats)
HS Negatives (5 sec lower – full ROM, no scaling to target)
Pike Push Up on Box
Bear Crawl Push Ups
DB Z-Press

Training
8 Sets
Against a 2 Minute Clock
20/15 Calorie Row
Max HSPU in remainder of time
-Rest 2:00 between sets-


Accessory
3 Sets
15 Perfect Push-ups
15 Perfect Ring Rows
1:00 Plank