(703) 266-0118 jamieb@thenzone.com

Handstand/ Handstand Push-ups
Handstand Hold 5x (:05 from Max from last Monday)
*Hold Handstand for 5 seconds less than Max time from last Mondayโ€™s workout

Handstand Push-up Negatives 3×3 w/ :05 decent
*use Abmat at bottom

Handstand Box Circles 4x 1 lap around Box each direction
*use a 30โ€ Box and get into a pike position by walking hands as close as possible to Box. Once set, walk around box using hands, aiming to keep arms straight throughout movement. If itโ€™s too easy, scale up by extending one leg completely overhead.

Pistol Squats

Pistol Squats to Box 3×8 each leg
*choose a box where you can lower controlled and lightly tap the box before standing back up to the start position. Complete all 6 reps on each leg (non-alternating)

Pistol Squats from bottom position 4×5 each leg
*start in bottom of pistol squat position sitting on a box. Press through the mid foot/heel (driving knee out) and stand to the top position. Try to use a lower box than the first exercise.

Core:
Alternating Tabada- 20 seconds on/ 10 seconds off for 8 rounds total:
Odd Rounds- Hollow Hold
Even Rounds- V-ups