03/09 – Blizzard

WARM-UP
Hinshaw Warm Up (10-12 minutes)

-into-
6:00 AMRAP

:10 Handstand Hold
5 Pike Push Ups
5 Alt. Step Ups (each leg)
50m Jog

WORKOUT PREP

1 set:
100m Run (at workout pace)
1 Wall Walk
4 Alternating Single Dumbbell Box Step Up

STRICT HANDSTAND PUSH-UPS:

WEEK 1:

6 Week Handstand Push-up Strength Cycle
During this gymnastics cycle, we will be focusing on improving your strict handstand push-up strength.

Week 1: Baseline Test
Freedom: 1 set of max strict handstand push-ups
Independence: 1 set of max strict box handstand push-ups (note the box height used)
Liberty: 1 set of max push-ups or elevated push-ups

WORKOUT – Blizzard

20:00 AMRAP
400m Run
6 Wall Walks
18 Single Dumbbell Alternating Box Step Ups (22.5/15 DB)(24”/20”)

Target number of Rounds: 4+ Rounds

COOL DOWN/MOBILITY

1 Min QL Stretch
1 Min Barbell Forearm Stretch