Warm up 2-3 

Hold weight plate over your head and squeeze gluts for 10 sec…. This pos is to be held on the wall.

10 roll ups with weight plate

10 roll overs, hand push weight plate forward 

10 ps shoulder tapes in plank..  from kneeling

 

Weak skill 10 minutes do a few every minute

 

Handstands… have a spotter

1. Start with wall walk, …goal getting to the wall with your nose and all joint are in alignment !!
2. kick ups on wall from a flutter kick …. practice flutter kicks first on box 
3. use as many ab mats and weight plates to use as a TARGET for pushups

 

1. RX proficient at HSPU do 
2. wall facing same side shoulder taps
3. facing away from wall same side shoulder tap
4. turns on wall
5. S A holds
6. HS walks

 

Wod  EMOM 4 rounds 2 min on 1 min off

ME hang from rig with chin over bar try 30 second holds  ….. use low bar extensions and keep feet or 1 foot lightly on floor

8-10ps Rotational kettlebell Swing. stand straight and cross KB in front of body and out to side, still snapping the hips

2x crab walks