AMRAP x 5 MINUTES
4/4 Pigeon Stretch (:03 Hold on each side)
5/5 Single Arm DB Strict Press
10 Alt. Samson Lunge
6  Alt. Tuck-Ups

Handstand Push Ups and Pistol movements practice:

20 Min to Practice:

-Handstand Push Ups steps to follow:
3-5 Reps each movement before advance through the steps.

1) Box Pike Push Ups (Knees first on box. Toes after)
2) Walk Around the Box
3) Handstand Hold against the wall or DB OH Hold (:30 sec.)
4) Negative HSPU or Negative DB Z Press (:03 descending)
5) Full Rep

-Pistol Squats:
3-5 Reps of each movement before advance through the next step.

1) Full Air Squat (:05 Hold at the bottom)
2) Plates Single leg squats
3) Lower Plates Height
4) Weighted Pistol Squats
5) Full Rep

AMRAP X20 MIN
5 Handstand Push Ups
10 Alt. Pistol Squats**
15 KB Russian Swings (53/35)
20 V-Ups or Tuck Ups

**RX+ KB Pistol Squats**