A
Movement Practice
DEADLIFT
VERY LIGHT WEIGHT
3 3-Position Paused Deadlifts
0:03 Pause 1 Inch Off The Floor
Look for neutral spine
0:03 Pause at The Knee
0:03 Pause at Lockout
10 Deadlifts
DOUBLE UNDERS
3-5 mins to work on DU skills
Penguin hops, du/su/du and rhythm as a class Adv to attempt crisscross DUs
HSPU 5 min to work through HSPU progressions Box Pike, Slow Negative, Headstand Entry
B
CANNOLI
Buy-In:
50/35 Calorie Echo Bike
3 Rounds:
15 Deadlifts (85/60kg)
30 Double Unders
15 Kipping Handstand Push-ups
30 Double Unders
Cash-Out: 50/35
Calorie Echo Bike *HSPU to be scaled to NO more than 1 ab mat assistance, regress to Box Pike or DB Stirct Press where needed
* Score= Time
