Warm up
8-12 Minutes moving through:
1:00 Bike (build from easy to moderate)
10 Banded good mornings
5 Single Leg Barbell deadlifts (empty bar to light) (each side)
5 Single Arm Dumbbell Press (moderate) (each side) (MG Primer workout should have your shoulders plenty warm!)
-then-
build to deadlift workout weight
Mayhem Gymnastics
Today is a Primer Workout for our workout with Handstand gymnastics in it today
2 Rounds for Quality
20 Handstand Shrugs
10 Plank Shoulder Taps
5 Box Pike to Hollow Walks
Then accumulate 4-6 Wall Walks
Metcon:
2 Sets: (4 min cap each set)
15/12 Calorie Echo Bike
15 Handstand Push Ups
15 Deadlifts (225/155)
-rest 1:1-
15/12 Calorie Echo Bike
5 Strict Handstand Push Ups
15 Deadlifts (225/155)
5 Strict Handstand Push Ups
-rest 1:1 b/t sets-
Scaled:
2 Sets:
12/10 Calorie Echo Bike
10 Handstand Push Ups
10 Deadlifts (225/155)
-rest 1:1-
12/10 Calorie Echo Bike
3 Strict Handstand Push Ups
10 Deadlifts (225/155)
3 Strict Handstand Push Ups
-rest 1:1 b/t sets-
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