Warm Up:
1 round:
:30 band pull-aparts
10 hand-release push-ups
10 kettlebell deadlifts
:15-:30 handstand hold
10 kettlebell deadlifts
:30 band pull-aparts
– Rest :10 between movements.
PARTNER WOD:
3 rounds for time with a partner:
50 Russian KB swings (53/70 lb)
40 toes-to-bars
30 handstand push-ups
– One partner works at a time.
Intended Stimulus: <21 Minutes
Intermediate:
3 rounds for time with a partner:
40 Russian KB swings (35/53 lb)
30 toes-above-shoulders
20 handstand push-ups
– One partner works at a time.
Beginner:
3 rounds for time with a partner:
40 Russian KB swings (26/35 lb)
30 knees-above-hips
20 push-ups from the knees
– One partner works at a time.
Home Workout:
3 rounds for time with a partner:
50 dumbbell swings (35/50 lb)
40 V-ups
30 handstand push-ups
– One partner works at a time.
– Use one dumbbell.
Movement scaling options:
Russian KB swings: Load, reps, kettlebell deadlifts
Toes to bars: Reps, feet above shoulders, knees above hips, lying leg raises
Handstand push-ups: Reps, push-ups, push-ups from the knees
Cool down:
2 sets:
:30 double-forearm stretch
1:00 seated pike stretch