Happy Hump Day! After doing gymnastics for many years, I still love to do handstand holds, handstand walks and handstand push ups. They are great exercises for the upper body and core, but also a lot of fun! Enjoy!
Warm-up:
Skip 200m
20 squat jumps
20 hollow rocks
20 RDLs
Skill:
10 min EMOM (every minute, on the minute):
Even: 7 HSPU (box progression or double of regular pushups)
Odd: max handstand hold (box or plank hold to scale)
WOD:
0-5 min: 12-15 goblet squats every minute
5-10 min: 50 KB swings (rest for remaining time)
10-15 min: 5 SDHP with KB and 5 burpees (as many rounds as possible until timer rings)