Friday GS&C
8:00 HANDSTAND PRACTICE
Practice Handstand Hold/ Walking, aim to build on past weeks practice*
Alternate:
1: Handstand Walk Option – HS Walk, 1-3 Walk Walk, 1-2 Bear Walk, 10-20 Shoulder Taps in plank
2. Handstand Hold: :10 – :30 Handstand on Wall, Box or Freestanding
3 ROUNDS
15 DB Floor Press
20 Sit-Ups
20 Pulling Movement Option 1
-Into-
2 ROUNDS
15 DB Floor Press
20 Sit-Ups
15 Pulling Movement Option 2
-Into-
1 ROUND
15 DB Floor Press
20 Sit-Ups
10 Pulling Movement Option 3
Pulling Movements: pick 3 different movements that increase in difficulty as the rounds change
– Ring Row
– Jumping Pull Up
– Pull Up
– Strict Pull Up
– Chest to Bar Pull Up
– Bar Muscle Up