Tuesday 10-22

warm up
2min airdyne
shoulder prep

skillcourtesy The Outlaw Way
12 Minutes Chest Facing Wall Handstand & Handstand Walk Practice.

Notes: The goal is to get into and maintain the handstand with exclusively the nose and feet in contact with the wall. If you can get into and maintain the handstand within these parameters, you may begin to try to walk away from the wall. As you walk away from the wall do not let your body fold. It is imperative that a hollow body position be maintained for this drill. Obviously, do not allow the desire to keep your nose on the wall end in injury—it’s not that serious.

midline
1a) 3X20 UB GHD Situps – rest 45 sec.
1b) 3X7 KB Windmills (7 reps each arm) – heaviest possible, rest 45 sec.

conditioning
3x
6 deadlifts 225/185
12 bar facing burpees

stretch
supine hamstrings(bent knee)
wall straddle
child’s pose