Warm Up:

  • 7 Min Agility Course

Skill/Strength:

Handstand practice

4 sets of:

  • 30 second Chest to wall Handstand (or wall plank)
  • 30 seconds rest
  • 30 second passive hang
  • 30 second rest

*if you are comfortable with the C2W and cartwheel exit, in rounds 2, 3, and 4 you may substitute:

  • 45 seconds scissor drill
  • 15 seconds rest
  • 30 seconds passive hang
  • 30 seconds rest

Fun:

  • Hooverball

Conditioning:

  • 400m Run ...immediately into...
  • 4 Rounds of...
    • 10 Pistols (Alternating)
    • 10 Push-ups
    • 10 Sit-ups
  • ...immediately into...
  • 400m Run

Scaled: Air Squats for Pistols, Box Push-ups