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.