WOD:
3 rounds for time:
30 Russian KB swings (35/53 lb)
15 handstand push-ups
Intended Stimulus: 5-9 Minutes
Intermediate:
3 rounds for time:
25 Russian KB swings (35/53 lb)
10 handstand push-ups
Beginner:
3 rounds for time:
20 Russian KB swings (18/26 lb)
10 push-ups from the knees
Home Workout:
3 rounds for time:
30 Russian dumbbell swings (35/50 lb)
15 handstand push-ups
– Substitute pike push-ups if no wall is available.
Movement scaling options:
Russian KB swings: Load, reps, kettlebell deadlifts, good mornings
HSPU: Reps, pike push-ups, dumbbell shoulder presses or push presses, push-ups
Post-Workout Skill Work:
Accumulate:
10 KB Turkish get-ups/arm