Skill: Handstand progressions

20:00 to determine your stage of progression or advance your skill to the next level

• simple inversions: tripod – head stand – wall walk
• handstand skills: kick up support- handstand support – one arm – free standing
• HSPU:  box – negatives – banded – strict – kipping – press to hand stand
• hand-walk: wall runs – hand balance – partner spot – pirouettes

10:00 to work L-sit or V-sit

• variety of lifts and holds from various positions: floor – box – parellettes – bar hang – rings

3 rounds – ON 30:30 OFF

• :30 L-sit flutter kicks
• REST :30
• :30 Hi-Low plank walk
• REST :30

MetCon – CAP10

10!1 V-up

1!10 HSPU

* 10 v-up + 1 hspu … 1 v-up + 10 hspu