Fitness
15 minutes:
HS prep and practice
Step one: Assess your mobility/positioning = wrist/shoulders
Step two: Address your mobility/positioning = wrist/shoulders
Step three: Scapular push ups 2 x 12’s
Step four: Triangle incline push ups 2 x 3-5
Step five: 1/2 Wall climb + Hollow hold 3 x 20 seconds
Step six: Full wall climb + finger balance x 6
Step seven: Kick up to wall
Step eight: Scissors x 12
Step nine: Free stand controlled kick up and down
For time
21 – 15 – 9
Heavy russian KB Swings
Burpees
Performance and Sport
15 minutes:
HS prep and practice
For time
21 American Swings
21 Push ups
15 American Swings
15 Ring dips
9 American Swings
9 HSPU
