Movement Prep:
Scap Series

Warm-up:
3 Rounds of Tabata

  • Single Leg Jump Rope
  • Other Leg Jump Rope
  • Single Arm DB Push Press
  • Other Arm DB Push Press
  • Burpees
  • Candlesticks

Fun:
Hungry Hippos

Skill:
10 Min. Handstand Work

  • Wall Walk to Hold (up to 30 Sec.)
  • Back-to-wall Hold (up to 30 Sec.)
  • Scissors Drill
  • Free Standing
  • Walking

Workout:
9 Min AMRAP
1-2-3-4-5-6-7...until caught by clock

  • Ring Dip
  • Squat Clean (135/95)

Scaled:
Leg-assisted Ring Dip and Med-Ball or KB Squat Clean