(Mobility/Other Skill/Medium Metcon)

Movement Prep: 10 Min
3 Rounds of Tabata...
Plank Shoulder Taps
Hollow Rocks
Hanging Shrugs

Warm-up: 15 Min
2 Rounds of...
15 Sec. Sampson Stretch (each side)
10 PVC Overhead Squat
10 Good Mornings
10 Sit-ups
10 Push-ups
10 Ring Rows

Skill: 10 Min
Handstand Push-up Progression
Pistol Progression


Conditioning: 25 Min
20 Min AMRAP
5 Handstand Pushups
10 Pistols
15 Pull-ups

Scaling: Toes or Knees on box for HSPUs or strict DB press for athletes who do not wish to be upsidedown, Reverse Lunges, Jumping Pull-ups