Specialized Classes: None
Elements: 9am, 6pm, and 7pm
SELF-MYOFASCIAL RELEASE: Foam Roll Serratus Anterior/Rib Cage, 2 minutes.
MOBILITY: Band Pec Stretch, 1 minute each side. Band around the Shoulder Hand Behind the Back, 1 minute each side. Lat Pulls, 1 minute each side.
DYNAMIC WARM-UP: 1 gym length of each: Butt Kicks, High Knees, Knee to Chests (in 90/90 fashion), Toy Soldiers, Over the Fence and Under the Fence.
POSTURAL STABILIZATION: Headstand Practice, 3 minutes.
STRENGTH: Strict Full-ROM (Range of Motion) Handstand Push-up Strength Work and Ring Handstand Push-up Skill Work for those meriting it (taught in the format of the muscle-up day from last cycle).
METABOLIC CONDITIONING: “Mary” (a kipping handstand push-up may be used), AMRAP in 20 minutes of: 5 Handstand Push-ups, 10 Single Leg Squats (TOTAL), 15 Pull-ups.