12.27.18 Thursday

PERFORMANCE/FITNESS
A. 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. “IWT Party” 
5 Deadlift @60% of Max
5 Burpees over Barbell
5 Deadlift @60% of Max
2 minute Unweighted Step up 24/20”
Rest 2 minutes x 3 sets
-Rest 4 minutes –
5 Renegade Row 50/35# per hand
20s Lateral Hops over Dumbbells
5 Renegade Row 50/35# per hand
90 second Assault Bike for Cals (25/18 Goal)
Rest 2 minutes x 3 sets
C. Decompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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