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A. Handstand push-up practice:

  • Two minutes of bent arm bear crawl (high hips) – aim for controlled movement, and keep the elbows in. Bend the knees if your flexibility limits your hip height. Rest as needed.
  • Every minute on the minute for 10 rounds: 1-5 handstand push-ups OR 1-2 negatives OR piked push-ups OR seated DB presses.

B. For time, 21-15-9 of:

Weighted box step-overs (2 DBs/KBs – 50/35, 24″/20″ box – scale as needed)


This should be relatively quick, but the DB/KB weights should also be fairly challenging.

C. 3 max effort sets of stir-the-pot on the exercise ball, alternating with sets of 15-30 GHD hip extensions.