16.4 is a back burner and overall lower body disaster. The main priority should be on proper spine mechanics with deadlifts, wall balls and rowing. All of these movements will challenge your ability to maintain a neutral spine throughout the workout AND under fatigue. Remember to hinge from the hips and use your glutes and posterior chain to create efficient hip extension. The handstand push ups will require your shoulders to be primed and stable to sustain the significant volume. 55 reps is a lot of reps. Be smart and pace yourself. And most importantly, listen to your body, know your limits and have fun! Good luck from #SportsPerformancePT !
-Dr. Chris Garcia, PT, DPT, SCS, CSCS, USAW
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