Prehab
Recommended Warm Up (10 Minutes):
2 Rounds:
20 Calorie Bike
20 Single Unders
20 Double Unders
:30 Handstand Hold
MetCon
5 Rounds for Time:
1,000/900m Bike
50 Double Unders
15/12 Strict Handstand Push Ups
Strength
Skill Work
4 Rounds for Quality:
12 Double Dumbbell Bent Over Rows
12 Double Dumbbell Overhead Sit Ups
50’ Handstand Walk OR 1:00 Handstand Hold