12.6.18 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. “Love Actually” 
8 Dumbbell Push Press
2 minute Row for Max Meters (550/500m)
Rest 2 minutes x 3 sets
-rest 4 minutes-
10 Front Rack Dumbbell Lunge alternating legs
10 seconds Max Burpees
90 seconds Assault Bike for Cals (30/20)
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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