GENERAL PHYSICAL PREPARATION
WARM UP
2 Rounds:
6 Bent Over BB Row
6 Push Press
6 BB Curl
25 Banded Pull-Aparts
10 Thoracic Rotations
then,
Banded Front Rack Stretch
Banded Lat Stretch
*:20-:30 hold for each
STRENGTH/SKILL
Handstand Push-ups (Accumulate volume )
*No set reps/sets but sets should be challenging.
*Beginner: 10-20s HS hold or 5×5 seated DB Press
*Beginner: 10-20s HS hold or 5×5 seated DB Press
Wide Grip Pull Up (Accumulate 25 Reps )
*Rest 60s
*Add weight if capable
*Scale: Partner Assisted
*Add weight if capable
*Scale: Partner Assisted
SIngle Arm KB/DB Row (3×10)
*10 reps ea. arm
*Rest 60s.
*Rest 60s.
Roll Back Tricep Extensions (3×12-15)
*60s rest