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
3 Handstand push ups
6 Pull ups
9 Jumping lunges/leg
**Skill work to start things off that will prep you for the workout. Use it as a chance to improve hollow and inversion technique, as well as preparing yourself for the workout.
A weight-free workout, keeping it gymnasty and also within the same time domain as yesterday. Low reps for all movements should keep you moving fairly smoothly from one movement to the next.