Standard warm up, 8 Minutes to complete:
400m Run/Row or 1000m Bike, 5 forward PVC Rollouts, 5 reverse PVC rollouts, 15 PVC Overhead Squats, 5 Inch Worms + 2 Shoulder Taps at top and bottom, 20 Seal Jumping Jacks, 5 Piked Push-Ups, 5 Strict Chin-Ups, 15 second hollow body hold, 15 second arch body hold, practice kicking up to handstand in remaining time
HSPU Skill Work
1 Wall Walk
10 Hollow Body Rocks
AMRAP 14 of:
20 Lateral Box Step-Overs (16/20”)
20 KB Deadlift + High Pull (16/24kg)
20 Calorie Row/Bike
Why Do This Workout? Improve the strength and stability of your core, shoulders, and hips.
Duration and Feel: The times of 7 and 14 are set for you. You should be getting about 20 seconds of rest for the EMOM 7. For the AMRAP 14, you should be getting 4 rounds or more.
Specific warm-up focus: Activation and mobility work for the shoulders and core. Pull aparts, roll outs, and glute band walks with some pigeon pose would be good.
Scaling Options: Lighter weight with the KB, lower box for the step overs if needed. Go partly up the wall or do 2 inchworms to replace wall walks (normal goal is to get nose to the wall).