Warmup
-wrist series
Triple plank warmup https://youtu.be/I53jOMfXHmg?t=463
Spread hands as far apart from each other as you are able With elbows directly under shoulders and posterior pelvic tilt and toes pointed
-10 reps Protract and retract scapulae as much as possible (scapular pushup). Depress shoulders (away from ears) https://youtu.be/I53jOMfXHmg?t=478
-10 reps elevate and depress shoulders as much as possible https://youtu.be/I53jOMfXHmg
-10 reps in and out of posterior pelvic tilt https://youtu.be/I53jOMfXHmg?t=496
-Test 3 sets of 4 reps of pushups. Scale to a version where 8 highly controlled reps is challenging. Here test scaling down (elevation, knees etc) or up (pseudo planche planchet). In all variations
1) keep posterior pelvic tilt (use your glutes)
2) Protract strongly (Spread your shoulder blades apart and bring your armpits together) at the top
3) keep your elbows at your sides
https://youtu.be/I53jOMfXHmg?t=88
4 min EMOM
-10 to 20 s planche lean https://www.youtube.com/watch?v=Dg2kiaaT5J4 protract strongly and depress shoulders as you try to get hips over your wrists.
-Review the pseudo planche push up https://youtu.be/Py4pkEdGmzc?t=8 https://youtu.be/4f3HNod84aw?t=207
WOD
3 Sets:
-8 Push ups. If 8 push ups is easy, please do Pseudo planche
-90s rest
3 sets
4-6 pike pushups. Keep forearms as vertical as possible https://youtu.be/4f3HNod84aw?t=279
-90s rest
3 sets
-max dips (up to 15 reps)
-2 min rest
Get between any two objects of equal height. Two tall chairs is fine. Don’t worry if you can’t get to the bottom of the dip. Use the maximum range of motion your setup will allow.
2. 25-20-15-10-5 reps rounds of
-V-ups (scale to tuck ups)
-Arched body rocks
-Hollow rocks (or hold for :30 each round)
-Down-ups (the original Burpee)
Wellness
-90s elevated cat stretch
-90s capsule stretch each side”