A. Parallette practice:
- Swing practice OR bent arm shoulder stand (video). Please note that the bent arm shoulder stand is a fairly advanced movement, and it takes a lot of strength to do this and keep the elbows at 90 degrees. You can scale it to a tuck position, or practice the progressions laid out in the video.
- 3 max effort sets of 1 1/2 push-ups (on parallettes or on the floor)
- 3×10-20 piked leg lifts. To make these harder, move your hands closer to your feet. The goal is to keep your torso stationary and pull your legs up as high as possible.
B. With a partner, 2 minutes at each station, for 3 rounds (30 sec transitions):
Station 1 – Tire flips (solo or with your partner)
Station 2 – Fat bar deadlift hold / Max effort push-ups (weights will be 75/105/165 for the deadlifts, or adjust as needed)
Station 3 – D-ball carry (40′ laps).
This will take about 20 minutes in total, so keep that in mind. We have three fat bars, three tires, and three D-balls, so we can have multiple teams at each station.