Warmup:

Spider-Man Lunge 30’

Inchworm 30’

Side Lunge 30’

Walking kicks 30’

5 Cobra to Down Dog

5 Pike Push ups

5 light KB sumo deadlifts

5 light KB high pulls

1 wall walk + :20 Handstand hold

WOD:

For 4 Cycles:

ARMAP 6:

15 Air Squats

12 KB Sumo Deadlift High Pull (70/55)

9 Handstand Push Ups

-1 Min Rest between cycles

-At the start of the next cycle, pick up where you left off from the previous

-Score = total rounds and any leftover reps

Video courtesy of WOD Star.

Key of the day, “core to extremity”.  Use the bigger muscle groups before using the smaller ones.  With air squats, it’s all hips and legs.  For Sumo Deadlift High Pulls, use the hips to pop the weight up before using the shoulders and arms right at the end.  In the HSPUs, unless you’re going strict, use the extension of the legs in the kip to let your hips extend you upwards.

Scaling Options:

Air Squat -> set target to reachable depth

KB weight -> 55/35 -> as needed

HSPUs -> Pike push ups off a box or floor -> high kneel DB OH Press

Cool Down:

Couch Stretch – 1 min per side

Banded Bully Stretch – 1 Min per side