TABATA FIGHT GONE BAD

1. WARM UP
A. Mobility
- Plate: Calf Stretch
- Ball: Shoulder Internal Rotation
- Box: Hip Flexion w/ External Rotation and Extension

B. Dynamic Warm Up
- Tabata Double Unders, max reps

C. Burgener Warm Up

2. BUY IN
3 ROUNDS FOR POSITION AND FORM:

A. BEGINNER
- 3 X 10 sec Headstand Hold against the wall.  Focus on Hand set up by using the cubit and staying strong and active in your arms and core.
- 3 x 20 sec Handstand Hold against the wall.  Focus on opening the shoulder girdle and keeping a somewhat neutral head.  Again stay tight and stretch those toes towards the ceiling.
- 3 x 10 DB/KB/BB Shoulder Press as heavy as you can go with good form.


B. INTERMEDIATE
- 3 x 20 sec Handstand Hold against the wall then lower to Headstand again cueing the shoulder forward and lowering correctly. Hold a 10 sec headstand before you kick down.
- 3 x 5 Scaled handstand Push up off a box.  Cue the Shoulder forward


C. ADVANCED
3 x 20 sec Handstand Hold against the wall then lower to Headstand again cueing the shoulder forward and lowering correctly. Hold a 10 sec headstand before you kick down.  Add a Press out to handstand at the end of each headstand hold.
3 x 5 Strict Handstand Push ups

3. WOD - FIGHT GONE BAD
Complete 40 intervals of 20 seconds of work followed by 10 seconds of rest.  Perform 8 consecutive intervals of each of the following exercises:
- Wallball Shots (20# @ 10' or 16# @ 8')
- SDHP (75/55#)
- Box Jumps (20/16")
- Push Press (75/55#)
- Row (Calories)
There is no additional rest between exercises.  Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals.   The score is the total of the scores from the five stations.

4. CASH OUT
A. Muscle Ups, 5x3