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Training Plan for Wednesday December 20th 2017


A1) handstand push up variation

5 sets of 8-12 of one of the following

i - deficit handstand push ups
ii - strict handstand push ups (2" riser allowed)
iii - DB shoulder press - working to approx 50% bdywt
iv - standing landmine press

A2) single leg squat variation

5 sets of 4-6 reps per leg of one the following

i - goblet pistols
ii - pistols
iii - elevated pistols
iv - goblet bulgarian split squats

12 min to complete max reps

"Virginia Vertigo"

7 hspu/pike variations/DB shoulder press/push ups
14 pistols/skater squats/bulgarian split squat
21 step down box jumps


2 rounds

30 kneeling banded hip thrusts
4x10 knee CARS