Warmup

Run to Sessions 

10 Minutes
10 yd Downdog Walk
10 yd Frog Hop
10 yd Lateral Ape Walk

Skill

15 Minutes Handstand Practice

L4 – 60 second hold, then sub-maximal sets of handstand push-ups (NO KIPPING)

L3 – 60 second hold, then HSPU partials or negatives

L2 – accumulate 60 seconds total time in handstand hold, pike push-ups with feet on tire or box

L0/1 – practice kicking up to the wall, pike push-ups

***ALL LEVELS: Between sets of HSPU/pikes, practice the HOLLOW/ARCH drill 2-3x

Hollow/Arch drill – lie supine, flatten your lumbar spine to the floor and lift legs and arms up, bracing the midsection of your body; after about 10 seconds, roll over to prone position, keeping arms and legs lifted and engaging the spinal erectors. Roll back and repeat.

Conditioning

“Locust Swarm”
3 Rounds AFAP

400 yd Run
5 Chest to Bar Pull-ups 
10 Burpee Box Jump overs 
15 Overhead Squats

L4 – 95/65

L3 – Chin over bar pull-ups, 85/55 if necessary 

L2 – assisted Pull-ups, 2Kb Front Squats

L0/1 – 10 Ring Rows, 10 Push-ups, 10 Box Jumps,  10 Goblet Squats