Warm up
Row 400m/300m
then, 2 rounds of:
10 alternating single leg glute bridges
10 sumo stance squats
10 sumo stand BB good mornings
Box squats
8x1 building to a heavy rep
Each heavy rep must be spotted by 2 other athletes (one on each side)
Gymnastics skills
Continue handstand push-up skill practice and aim to progress to a higher difficulty:
Level 1: 3 rounds of 8 pike pushups with feet on ground + 8 DB Z-presses
Level 2: 3 rounds of 8 pike pushups with feet on box + 8 DB Z-presses
Level 3: 3-4 sets of 5 tempo negative handstand push-ups - 3 sec descent each rep, kick up to the wall each time
Level 4: 4-5 sets of 6-8 kipping handstand push-ups with or without abmat (2 abmats max, otherwise stay at level 3)
Level 5: 4-5 sets of X strict or deficit handstand push-ups - use a challenging rep goal you can sustain across all rounds.
Level 6: Practice free standing handstand push-ups
Conditioning
12 min AMRAP:
10 wall ball lunges 20/14 lbs, 10/ ft. (5 per leg)
10 handstand pushups
10 burpees
EVF360
Part A
20 min to perform 3-4 rounds for load and quality:
1 min double KB front rack wall sit hold
10 per side single leg KB RDL
10 KB goblet hold kang squats
20 alternating DB plank pull throughs
Part B
12 min AMRAP:
10 wall ball lunges 20/14 lbs, 10/ ft. (5 per leg)
10 handstand pushups
10 burpees