Warmup

Jump Rope 3 Minutes

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

Skill

10 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. 

Lift

5 x 3
Deadlift @ 75%

Level 0
5 x 5
Kettlebell Deadlifts (Single or Doubles)

Conditioning

5+
Heavy Sled Push