روز دوم مقدماتی+تمرین در منزل – مربی آنلاین

A) Full body Warm up

2. SKILL

A) Handstand position  3 rounds of:
10 pike hold plus scapular push
10 elbow plank pulses & hold last rep (10-sec)

1 handstand wall walk & 10 seconds hold

3. CONDITIONING

A) 4-6 sets of intervals
A1. 90-second AMRAP
20  DB reverse lunges, alternating
50 skipping rope

30-seconds rest before A2

A2. 90-second AMRAP
6 DB burpees (VIDEO)
12 Air squat jump over the DB

Rest 3-minutes before next set

FINISHER 40 Handstand kick at the wall