24 08 15 – Handstand conditioning

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24 08 15 – Handstand conditioning

Warm up – 2 rounds:

  • 30 second dead hang
  • 30 second of push ups
  • 30 seconds of sit ups
  • 30 seconds of squats

 

Mobs:

  • shoulders
  • Lats
  • Wrists

 

Skills – Handstand conditioning and practice:

3 rounds of:

  • 45 seconds of hollow hold
  • 45 seconds of arch hold
  • 45 seconds of handstand balance, back to wall (attempt to balance by taking your feet away from wall as much as possible during this time
  • 45 seconds rest

Then

  • 5 – 10 minutes play time

 

Metcon – 4 rounds for max reps:

  • 1 minĀ front squats 60% body weight
  • 1 min Box Jump overs 24/20″
  • 1 min Burpees
  • 1 min Rest