Warm UP:
500m Row
Up and back high knees
Up and back crab walk
Up and back toy soldiers
20 sec Handstand hold/ kick up practice
10 Hanging shoulder (scapular) circles in each direction
30 sec hollow hold
30 sec superman

3 direction legs up the wall- 90 sec per direction

  • legs straight up the wall
  • legs wide
  • Oly wall squat

5X 2 Split Jerk from the rack- build in weight

For Time:
Long Lap
15 Knees to elbow (kip)
20 burpees
5 wall walks
10 Knees to elbow
10 burpees
3 wall walks
short lap