Prehab

Recommended Warm Up (10 Minutes):

1:00 Row

15 Push Ups

1:00 Row

15 Shoulder Rolls (pvc)

1:00 Row

:30 Handstand Hold

MetCon

For Time:

25-20-15-10-5

Calorie Row

10-8-6-4-2

Strict Handstand Push Ups

*Rest 1:1 with a partner and REPEAT!  Both partners do 2 rounds EACH!  The cap for this workout sis 8 minutes each time through.  Scale the HSPU to finish under 8 minutes.  For example, partner 1 starts the workout.  Partner 2 starts his/her workout immediately after partner 1 is finished, but no later than the 8 minute mark.  Follow that pattern for 2 rounds each.  So, if both partners hit the time cap each of their rounds, this workout has a potential to go for 32 minutes!

Strength

3 Rounds:

:10 L-Sit

:10 Rest

:10 L-Sit (Right Leg Out)

:10 Rest

:10 L-Sit (Left Leg Out)

Straight Leg Raises 

3×20

Strict Pull Ups 

3 x15

*Use a band if needed.  Superset these 3 exercises.

Skill Work