0:00-15:00 General Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-43:00 Transition to Workout
43:00-55:00 Workout
55:00-60:00 Cool-down
SPECIFIC WARM-UP:
10 Front Lunge to Balance (5 each leg)
*front lunge, push back up and slight pause balancing on one leg, leg you pushed off of is up, knee even with hips
15 sec Handstand Hold on Wall
Strength:
15-minute time block:
6x5 each leg Pistols
6x20’ Handstand Walk
*hardest version of each you can, listed below
Pistols: Weighted, Regular, Heel lift Pistol, Full Box Pistol, 1/4 Box Pistol, Heel Hook Pistol, Split Squat
Handstand Walk: Regular, Lateral Wall Walks (5 each way), Full Wall Walks (3 reps), 1/2 Wall Walks (3 reps), Plank Walks (10’ each direction)
Workout:
AMRAP 12:
20 Russian KB Swings @53/35
50 Double Unders
20 Box Jump Overs @24/20”
*Pace Goal: 4-6 Rounds
*Swings: push to stay unbroken, good hip hinge, arms relexed
*Double Unders: relaxed shoulders, quick off the ground, quick wrists