Strength/Skill
Gymnastic Work

Level 1
1) Work on ability to get up to a handstand hold.
+ Use scorpion up, straight leg/bent leg levers & hollow bodies to build up the ability
+ The inverted wall walk up to position is allowed to gain confidence in handstand.
2.) Work up to a max handstand hold.
+ Goal is 45 secs to 1 min.
+ Keep track of these for next time.

Level 2
1) Handstand Shoulder Taps
+ While inverted, focus on the ability to tap shoulder & reset.
+ Goal is a set of 10 reps unbroken (L/R=1 rep)
2.) Handstand Walk
+ Ensure tight body and proper movement setup.
+ Goal is walking to 15 feet.
then
Deadlift
5-5-5-5

*Work up to weight of MetaHIIT

MetaHIIT: Rep of 30-20-10 (15 min cap.)
Reps of 30-20-10 for time

– Deadlifts (205#/155#)
– Handstand Push ups / Handstand Pike Push ups

Post your scores to the Whiteboard.