2 rounds
10 Hip hinge abductions
10 Scapula push-ups
10 Tension swings
+
2 Rounds
10/side Xiao Pengs
2-3 Scapular swimmers (prone position)
10 Banded good mornings
5 Table top raises
+
1 to 2 Rounds
5/side Elevated Ankle Lunges
5/side Cossack squat
5/side Tactical Ankle Rocks, alternating
3-5/side Single-leg squats to a band
+
Handstand push-up drills – 1 to 2 rounds of:
0:10 Bent leg tripod headstand hold (against the wall) +
5 pulses of the knees
0:10 Bent leg tripod headstand away from the wall
1-3 Tuck tripod headstand kip extension to handstand (against the wall)
1-3 Tuck tripod headstand kip extension to handstand (away from the wall)
+
Build to workout weight for deadlift
* Practice few sets of HSPU, Box jump overs, chest-to-bars, HSW and single-leg squats between weights
+
EMOM 6 @ workout weight
1) 3 Deadlifts + 3 Handstand push-ups + 3 Box jump overs
2) 3-5 Chest-to-bars + 5m HSW + 4-6 Single-leg squats, alt