11.8.18 Thursday

PERFORMANCE/FITNESS
Handstand Walk Work x 15 minutes
A. Stomach or Back to Wall Handstand Hold x 20 seconds x 2 sets
B. Stomach to Wall Shoulder Taps x 5-7/side x 3 sets **The Goal to Take Pressure off 1 Hand while having other arm locked out**
C. Handstand Kick up Practice x 3 minutes
Rx’d – Freestanding Hold – Spotter if Necessary
Scaled – Back to Wall Kick ups + Hold –  Spotter if Necessary
D. Handstand Walk Practice x 5 minutes
Rx’d – Handstand Walk – PVC Spotter if Necessary
Scaled – Pike Box Walks
B.  “Mo Money Mo Problems”
Every minute on the Minute x 28 minutes
Minute 1 – 15 Heavy Wall Balls 30/20#
Minute 2 – 15/12 Cal Assault Bike
Minute 3 – 3 Rope Climbs
Minute 4 – Rest
x 7 sets
**Rope Climb Scale
  1. 45s of Work
  2. Ring Row from Straps**
C. Decompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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