Skill Work
Handstand push ups
EMOM x 12
1. Hollow Hold or (hollow hold progressions)
2. Inversion hold – against the wall, feet on a box (add in shoulder taps), or free standing holds/progressions.
3. Handstand push ups – strict or kipping, HSPU off a box, downward dog position, or seated press.
Workout
12 min AMRAP
4 Man Makers (50/35)
8 Weighted box step overs (24/20)
**Starting things off with some pressing skill work. These are great days to slow things down and work on virtuosity of this movement, and parts of this movement, as we get used to being upside down, kicking up against the wall, holding a freestanding handstand, moving our hands, pressing while inverted, and so much more! Work with your coach to find out the right progression for you.
The workout has you using a pair of dumbbells for both the man makers and step overs. Whatever you use for the MM, which has a lot of moving parts, you’ll use for the step overs. If you struggle a lot step overs, check out the Instagram stories/IGTV tomorrow morning, and I’ll share some tips on how to move efficiently on this movement, as well as improve your weighted step ups.