Warm up
3 minute run
3 minute
5 scap pull ups
5 scorpions
5 slam ball cleans (30/20)
3 minute bike
Gymnastics/skill (16-18)
Hand Stand Push ups
- 4 minutes hand stand hold (getting on the wall)
- 4 minutes descending to the mat
- 4 minutes the push up (kipping and Strict)
- 4 minutes all the movements together and practice
Metcon
4 rounds of
40 sec on 20 sec rest
- Shoulder to over head (95/65)
- Slam ball (40/30)
- Sumo deadlift high pull
- Stone over shoulder (aka slam ball over shoulder)
-Score= total Number of reps-