Warm-up:
A) Circle warm up: With a 10 minute clock: Every 2 minutes On the Minute, perform the listed movement for 30 seconds. Jog between movements. Whatever you do, don't stop moving.

  • Contralateral Dead Bug
  • Knee Hug Lunges
  • Spiderman Steps
  • Alternating Plank Reaches
  • Push Ups


B) 2x:
30 seconds Arm Circles
30 seconds Star Pattern Dynamic Stretch
30 seconds Sampson stretch (30 seconds each side)
30 seconds See Saw Step
30 seconds Overhead shoulder stretch on floor
30 seconds Anterior Shoulder Stretch

Skill:
30 Seconds of 45 Degree Wall Plank Hold
Rest 1 Min
30 Seconds of 30 Degree Handstand Hold
Rest 1 Min
30 Seconds of Wall Facing Handstand Hold

Conditioning:
3 Rounds for time

  • 30 Push-ups
  • 30 KB Swing (24/16)
  • 800m Run