15 Min AMRAP:
12 Strict Handstand Push-Ups
15 Air Squats
18/15 Calorie Row
21 AbMat Situps
WODprep Strategy Top Tips:
Warm-up (5-7 minutes): Today will mainly be about the handstand push-up. Warm up with some handstand hold and scapular push-ups, and don’t be afraid to hit some negatives to get the body used to pressing inverted. From there, warming up the squat will be helpful, and finish with dialing in some pace work on the rower.
Stimulus: Pressing Fatigue
Strategy: With 15 mins, this one is going to be a little bit longer, so don’t come out of the gates too hot. You will want to break up the push-ups a little early to avoid early fatigue. Use the air squats as a place to shake out the arms, and remember to breath on the situps. Find a pace you can sustain the entire time on the rower.
- Strict Handstand Push-ups- Focus on staying tight as you kick up against the wall and make sure you are in a good pressing position. Don’t waste too much time upside down and under tension. Make sure you drive your body toward the wall in a tight position.
- Row Calories– Long pulls with an upright torso. Getting started will be important here. Start with a full pull, followed by a half pull, a 3⁄4 pull, and then work into your rhythm.
Looking to build confidence in your Handstand Pushup? You can make huge Handstand push-up gains by following these simple drills in this video!
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