Warm Up:

  • Long Lap
  • 20 Plank Ups (alternate)
  • Forearm Side Plank- accumulate 1:00 min each side. 
  • 8- I,Y,T's on the rings
  • 30 Mt Climbers
  • 30 Side Lunges (alternate) Option to scale up- w/DumbBells

Mobility:
5:00 min wrist/forearm/shoulder work (check MOB poster)

Skill Work:
5 Attempts at Unsupported Handstand. (Scale against the wall) 
20 Inverted Shoulder Taps
3 Attempts at Max Static L-Sit hang or Scale up: Strict Toes To Bar
Up and Back- Handstand Walks (distance) or 5 Wall Walks.
 

Workout:  
4 rounds for time:
15 ring rows
10 TTB/K2E
5 front squats 95/65#

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