2021 | WEEK19 | DAY 1

Károly Török

Monday (Recovery)

Mobility flow

Warmup

  • 3 Front support to elevated downward dog stretch
  • 10-second Pike handstand hold
  • 5 – 10 Pike handstand shoulder shrugs
  • 2 Pike handstand with single-leg extensions (5-second holds)
  • 10 Pike handstand shoulder taps

Accessory

3 sets /30-60" rest btw/:

  • 12 ball situp
  • 12 alt leg-arm v-up in hollow pose
  • 15-20" hollow hold
  • 20 toe touch

Skill

15' Handstand-walk practice: turning & obstacles

@ this went really great after the proper warmup and core exercises

Metcon

For 16'

  • 20" Ring-row - 20" rest
  • 10" or 4m Handstand walk - 10" rest
  • 20" burpee - 20" rest
  • 10" or 4m Handstand walk - 10" rest