MOBILITY & WARM UP

On the 2:00 x 6 (2 Full Rounds, 12:00 Total):
Minutes 1+4 – 1’40” Bike/Row/Run
Minutes 2+5 – 5 Strict Pull-Ups/Ring Rows, 10 Pushups, 15 Sit-Ups + 30 Double-Unders
Minutes 3+6 – 5 Good Mornings, 5 Elbow Rotations, 5 Strict Presses

SKILLS & SPECIFIC WARM UP

15 minutes Handstand/Handstand Walk Practice

CONDITIONING

“Despicable Me”

45 Double Unders
21 Handstand Pushups
30 Double Unders
15 Kipping Handstand Pushups
15 Double Unders
9 Kipping Handstand Pushups

Directly into…

21/15 Calorie Row, 50 mt Walking Lunges
15/12 Calorie Row, 50 mt Walking Lunges
9 Calorie Row, 50 mt Walking Lunges