Mobility: Ankle AND Shoulder Mobility.
Skill Practice Warm Up: More HSPU practice.
Strength Workout: None
Metabolic Conditioning Workout: “The Real 2000 Likes Workout” – As many rounds as possible in 12 minutes.
(Since we just hit 4000 “Likes” on Facebook a couple weeks ago!)
10 Handstand Push Ups -kipping allowed-(A: 10 reps, I*: 6 reps, N: db strict press 30% bw approx)
15 Back Squats -from the floor- (A: 135lbs, I*: 93lbs, N: 53lbs)
30 Double Unders (A: 30 reps, I*: 30 incl attempts, N: 60 single unders)
Scaling Guide: 3 – 6 rounds
Coaching Tips: If you can’t do the prescribed HSPU, consider dropping the reps to 6 or 3. If you use an abmat, do the Rx number of reps. Back squats need to be cleaned from the floor so plan on resting/pausing halfway through the set when you get tired or your form slips.
Optional Partner Version: “4000 Likes”! – As many rounds as possible in 20 minutes. One person working at a time. Divide the work up as you see fit.
20 HSPU (20 for m/m teams, 16 for f/m teams, and 12 for f/f teams).
30 back squats
60 double unders
Optional “Cash Out”: 200m run, 20 burpees, 200m run, 10 burpees