PreHab: Banded Hip Prep, Scap Pull-ups, Scap push-up
Warm-up: Cartwheels, Rope Turns, Weighted Carry Variations
Skill: Spend 5-10mins practicing Handstand Walking or Handstand Push-ups
WOD:
RX: 5x
10 HSPU
50 Double Unders
100ft Farmer Carry
RX+: 5x
10 Deficit HSPU (4″)
50 Double Unders
100ft Farmer Carry
Option 1: 5x
6Partial Range of Motion HSPU
25-30 Double Unders
100ft Farmer Carry
*Focus on Quality and DEPTH of HSPU. Not Volume.
Option 2: 5x
10 DB Press
30-100 Single Unders
50ft Farmer Carry