WARM-UP
1) Crawling Warm-Up
2) Hollow Body Hold + Support Hold + Negative Ring Dip
3) KB & DB OHS
4) Anterior Ankle Mobilization
SKILL: Handstand Walk
ACTIVE MOBILITY
1) T-Spine Extensions
2) Pec Smash
3) Adductor Smash
4) Frog Stretch
WOD: Perform 8 rounds of the following for time:
8 American KB Swings (53/35, RX+ 70/45)
8 Ring Dips
8 KB OHS (4 reps R/L, 45/30, RX+ 53/35)
8m Handstand Walk (Scaled: Transverse Wall Walk, 4 steps R/L or Wall Walk with Shoulder Touch, 2 reps R/L – 2X’s)
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: L Sit Hold, accumulate 2-minutes total
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)