Workout of the Week – Alt Rows – Pistols – Dubs – Handstand Holds

Join us for the workout of the week where we get spicy with some alternating DB rows, unbroken pistol squats, double unders, and handstand holds!

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Warm up

30 hug yourself’s (arms wide as you can, then hug yourself)
30 trunk/upper body rotations (plant your feet and rotate only your upper body as far as it wants to go each direction, letting your arms flop around)
30 arm circles forward and backwards
30 banded external rotations (each arm)
30 banded pull-a-parts
30 air squats
30 toes touches / hip hinges to get the hamstrings firing and back warmed up
30 ankle rotations each direction

2 easy rounds of: 
10 alt DB bent over rows (alt at top of rep – SEE COACHING VIDEO)
20 double unders OR 2-4” hops
8 right leg single leg squats
8 left leg single leg squats
30 handstand hold against wall OR second plank hold on elbows OR 10m handstand walk

Workout of the Week

3 rounds for time(s):
20 alt DB bent over rows (alt at top of rep)
50 double unders OR 2-4” hops
10 single leg squats, left leg
10 single leg squats, right leg
30 second handstand hold against wall OR 30 second plank on elbows

Rest 2 mins between rounds

RX is 50/35 pound DB’s
Scaled is 35/25 pound DB