Prehab
upper body dynamic
thoracic rotations
MetCon
20:00 (5 rounds)
:45 max double unders
:15 rest
:45 max ground to overhead 45/25
:15 reset
:45 max handstand pushups
1:15 rest
(for handstand pushups, once broken, if time remains, continue with max hand release pushups)
Strength
ACCESSORY:
15:00
3-4 sets
1:00 or max wall facing handstand hold/freestanding handstand practice
:30 L-sit (dip bars)
15 GHD hip extensions
rest as needed