MONDAY 200203
545, 9, 10, 11 Coach Gaela
430, 530 & 630 Coach Katie

Skills & Drills: 15min to work through Handstand Push-Ups/ Toes to Bar
* 3 Wall Walks
* :20 second hang on bar
* 3 Headstands
* 10 Kip swings
* 3 Handstand Kick-Ups
* 2×5 partner assisted toes 2 bar -partner holds target for you to hit with feet -lower than bar
* 3 Handstand lower to Headstand
* 6 T2b
* 3 Kipping HSPU
* 3x Building height Plate Deficit HSPU

(If unable to work through all skills, stop progression where you need to and repeat the skill they are currently unable to complete)

“Deep End”
5 Rounds
18/15 Calories Row
15 Toes to Bar
9 Deficit Handstand Pushups (6″/4″)

Time Cap: 15 minutes

Warm-Up
400m Run
:30 Second Pull-Up Bar Hang
:30 High Plank Hold

20 Straight Leg Sit-Ups
20 Straight Leg Hip-Ups
15 Banded Pull A-parts
15 Banded Face Pulls
10 Banded Straight Leg Sit-Ups
10 Hanging Hand Exchanges
5 Push-Up Toe Touches (5/5)
5 Double Push-Up Inchworms

Warm-Up Part 2
EMOM x 5 minutes
3-5 Tempo Push-Ups + 5-10 Fast Push-Ups

Skills & Drills: 12min to work through Handstand Push-Ups/ Toes to Bar
Handstand Pushups!
* 3 Wall Walks
* :20 second hang on bar
* 3 Headstands
* 10 Kip swings
* 3 Handstand Kick-Ups
* 2×5 partner assisted toes 2 bar -partner holds target for you to hit with feet -lower than bar
* 3 Handstand lower to Headstand
* 6 T2b
* 3 Kipping HSPU
* 3x Building height Plate Deficit HSPU

(If unable to work through all skills, stop progression where you need to and repeat the skill they are currently unable to complete)

“Deep End”
5 Rounds
18/15 Calories Row
15 Toes to Bar
9 Deficit Handstand Pushups (6″/4″)

Time Cap: 15 minutes


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