(Mobility/Short Strength/Medium Metcon)

Warm-up: (12 Min)
2X Sampson Complex
26 Stationary lunges
20 Air squats
16 Bulgarian Lunge Jumps
10 Seated Box Jumps
6 Burpees
1 Inchworm Complex

Barbell Warm-up #1

Mobility: (8 Min)
Hand Stand Warm Up Drills
PVC Pipe Pass Throughs X 20 reps
Shoulder Stretch on Upright PVC X 30 sec each side
Scapular Push Ups X 20 reps
Plank/Box Inversion/Wall Handstand Hold (3 x 45 sec Hold)

Strength: (10 Min)
Hand Stand Walk Progression
Working Position: There are 3 positions Athletes can choose to work in.  They can move from one to the next as they feel comfortable. (Depending on how where they ended in their Mobility work)
Plank Position
Box Inversion
Full Inversion at Wall

20 Reps - Drill 1: Rock Solid Position Rocks - Lift one hand off at a time maintaining a solid hollow body and stacked joints.

20 Reps - Drill 2: Rock Solid Taps - Lift one hand up high enough to tap shoulders (opposite in plank position, same shoulder in Box or at Wall, lift hand to same hip if you feel comfortable at wall.

20 Reps - Drill 3: Solid Support Walking - If Athlete has made it this far they can practice moving.  On the Box they can walk around (both directions).  On the Wall, they can move side to side.  

3 Mins To Practice Walking or more Drills

Conditioning: (20 Min - 8 min set/warm up movements; 12 min workout)
12 Min AMRAP

15 Deadlifts (135/95)
12 Hang Power Cleans (135/95)
9 Front Squats (135/95)
6 Push Jerks (135/95)
3 Thrusters (135/95)

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