MOBILITY & WARM UP

2 Rounds:
200m Row, 15 Good Mornings
30 sSec Skip, 15 Deadlifts
200m Row, 12 Barbell Rollouts
30 Sec Skip, 8 Barbell Stiff-Legged Deadlifts

1:00 Banded Hamstring Distraction (each leg)

2 Rounds:
12 Superman Rocks
3 Walkouts
12 Hollow Rocks
3 Walkouts

SKILLS & SPECIFIC WARM UP

15′ practice on Handstand – Handstand walk

CONDITIONING

“IT’S A GOOD DAY”

3 Rounds for Time ( CAP TIME 15′ )
50′ Handstand Walk ( 15 mt )
12 Burpees
21 Box Jumps 60/50

rest 3′ then:

BRING SALLY UP PUSH UP TEST