Today's program for your training
8 x Squat to stand
8 x Cat & cow
8 x Active hinge
10 x Banded pull aparts
10 x Banded Thrusters
10 x Scapula pull ups
10 x Pike push ups
10 x Alternating lunges
10 x Jumping squats
A) Back Squat
Build to a heavy 2 reps of Back squat
Rest as needed
b) Handstand Walk
2 Rounds
10-12 x Handstand shoulder shrugs (wall facing)
3-5 x Wall handstand slide away
5-10 meter handstand walk
Rest as needed
Comment: Wall handstand slide away = Lean away from the wall by allowing your shoulders to come over your hands. Now, remove your feet from the wall, if possible. There should be a straight line through the hands, shoulders and feet.
C) Pull ups
5 sets of 4 tempo pull ups (4 sec down)
Rest 1-2 min between sets
Comment: Do it weighted if possible or use a band.
2 min on/1 min off x 4
AMRAP
13/18 cal Row
ME Wall walks
AMRAP
13/18 cal Assault bike
ME Ring Rows/Pull ups
Comment: Do the AMRAP’s 2 times each.
ME=max effort.
Comment: Build up over 5-7 sets until you have reached a heavy 2 reps. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more rep before failure).