So, the gym couldn’t open so we are back to Zooming. Who will be there today?
Bob, Heather, Nikki, Grace, and I. So nice to see everyone again!

General Warm-Up
Joint Prep Routine
10/10 turn head side to side
10/10 look up and down
10/10 swing head in crescent shape side to side
10/10 shoulder rolls forward/then back
10/10 swing one arm up, while other is down
10/10 swing arms across body at 45° with right arm high, then left arm high
10/10 full range of motion arm circles forward than back
10/10 side to side trunk twists
10/10 straight leg hip circles
10/10 right leg swings, then left
10/10 right lateral leg swings, then left
20/20 butt kickers
10/10 knee circles
10 dorsiflexion drops
10/10 seated ankle circles

2 rounds
0:45/0:45 supine banded hamstring stretch
12 barbell good mornings, use a 0:03 lowering phase (10 lb dumbbell)

Skill and Build-Up
Handstand Push-up Prep
0:30 single arm plank to wall press
*alternative: single-arm dumbbell overhead hold for 0:20 per arm (10 lb dumbbell)
0:30 planked wall press
*alternative: 0:30 2 dumbbells overhead hold (10 lb dumbbell set)
0:20 handstand hold back to the wall
*alternative – pike on the box (pike push-up from couch)
5 piked handstand push-ups (pike push-ups from inchworm position)
3 handstand push-up (pike push-ups from inchworm position)
*utilize variation to be completed in the workout “Diane” piked, piked on box, head to one abmat, or full handstand push-up

Deadlift progression (3 step) (10 lb dumbbell set)
*with an empty barbell or with a barbell and light bumpers loaded
5 from top, to the knees and stand
5 from top, to knees, to shins, to knees, and stand
5 deadlift

Build-Up
3 rounds
3 deadlifts, touch and go (increase load each round) (15 lb dumbbell set)
2 handstand push-ups or alternative (10 lb dumbbell set shoulder press)

Diane (12:00)
for time
21-15-9
deadlift
handstand push ups

Minimal Equipment Options 5:45
Dumbbells (for time)
30 dumbbell deadlifts (15 lb dumbbell set)
21 handstand push-ups (10 lb dumbbell set shoulder press)
25 dumbbell deadlifts (15 lb dumbbell set)
15 handstand push-ups (10 lb dumbbell set shoulder press)
20 dumbbell deadlifts (15 lb dumbbell set)
9 handstand push-ups (10 lb dumbbell set shoulder press)

Cool Down
2 rounds
0:20 hollow hold
10 rollover v-sits

Good workout for this morning. Now to shower, finish packing and then head out to get on the road to visit Victoria!

We will try to Zoom as much as possible because I can’t go until the 8th without doing anything.

Have a great week everyone!!

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