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 Week #3:
Alternating EMOM 10 of:
- Minute 1: 3 Strict HSPU’s
- Minute 2: 20 seconds of hollow body hold, 20 seconds of arch hold, 20 seconds rest
5 Rounds for time of:
- 10 Deck squats
- 10 Burpee to plate (45lbs)
Why Do This Workout? This workout will improve your personal mobility as well as improve your ability to move your own body weight in all functional movement planes.
Duration and Feel: The strict handstand push ups should be very challenging, use something you can do 5 reps of with good form for the EMOM. You shouldn’t be very out of breath for the EMOM 10, but you should be feeling a decent amount of muscle burn, especially in your core. 12 – 16 minutes to complete the 5 rounds of deck squats and burpees to plate. You should be moderately out of breath but not severely out of breath for the 5 rounds.
Specific warm-up focus: Spend a little extra time on the hips and calves for the deck squats. some yogi squats, pigeon pose, and ankle stretching would be a good idea.
Scaling Options: Deficit strict HSPU to strict HSPU to feet piked on the box for HSPU, then to feet piked on the ground, then to hand release push ups. For deck squats, start with deck squats, then holding a weight deck squats, then to goblet squats and hollow body rocks.