This week will build off of last weeks focus on hips. Remember, this is a strength progression, so we are focusing on a few things that will impact several things. Complete the lifts once each this week, and the skill twice.
Back squat: 1x20 w/bar 2x10-12 warmup, 5x7 (try to use the same weight this week as you did last week)
Sumo Dead lift: 2x10-12 warmup, 3x3 (get heavy but remember to maintain that midline.)
Handstand push up: 3x 1 min AMRAP w/1 min rest between each