(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 Monday’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 30” 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 it’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