We have a fun workout today of back squats and handstand push-ups. The time-domain should fall between 10 to 15 minutes. For the back squats, scale the load so that you can perform unbroken reps. Warm-up with bigger sets but no more than 3 sets. Rest at the top to gain your breath before re-racking. For the handstand push-ups, find a scaling option so you can move through 7-10 reps each set.

Your question of the day is: If you could be an athlete in any Olympic sport, what would you choose?

Warm-up:

1 set
:30 jumping jacks
10 air squats
10-inch worms + push-up

1 set
:30 skier jacks
10 back squats (empty barbell, loaded backpack, dumbbells)
10 strict presses

1 set
:30 jumping jacks
10 front squats (empty barbell, loaded backpack, dumbbells)
5 pike push-ups from the floor or from a box (head to ab-mat)

Tech:

The Back Squat

 

Handstand Push-up Variations

RX:

For time:

27-21-15
Back squats (165/110 lb)
Handstand push-ups

Intermediate:

For time:

27-21-15
Back squats (135/95 lb)
15-12-9
Handstand push-ups

Beginner:

For time:

27-21-15
Back squats (95/65 lb)
DB strict press

At Home:

For total reps:

3 minutes of squats

3 minutes handstand push-ups/shoulder presses/pike push-ups from a box, regular push-ups

2 minutes squats

2 minutes handstand push-ups/shoulder presses/pike push-ups from a box, regular push-ups

1 min squats

1 min handstand push-ups/shoulder presses/pike push-ups from a box, regular push-ups

Finisher:

Perform :30 seconds each of:

Hollow Hold

Cross body climber

Side plank (right)

Side plank (center)

Side plank (left)

Hollow sweeper

Core thruster

Bird dog

Dead bug

Workout Overview:

At Home Overview:

Cooldown:

Perform :30 seconds each side of:

Cat cow stretch

Straddle stretch: middle, left, right

Pigeon pose

Cobra pose

Downward dog

Child’s pose

Enjoy!

Motor