MOBILITY & WARM UP

8 Rounds

20 Seconds Spiderman + Reach
10 Seconds Mountain Climbers 

8 Rounds

20 Seconds Single Unders
10 Seconds Air Squats

SKILLS & SPECIFIC WARM UP

Handstand Push Up for 10′ practice

CONDITIONING

“SCINDY”

AMRAP 20
5 Strict Pull Ups / Pillow Case Body Row
10 Hand Release Push Ups
15 Air Squats

BODY ARMOR

AMRAP 6:
Max Strict Handstand Push Ups / Max Feet Elevated Pike Push Ups

Every Stop: 15 Sit-Ups