• WARMUP
  • Wrist Warmup
  • 15 PVC Pass Throughs
  • 5 Shoulder CARs each
  • 15 Good Mornings
  • Ostrich Walk (loosen Hamstrings)

  • SKILL 
  • Handstand Walk Progressions 

  • METCON (CAP 15)
  • For Time
  • 5 Rounds
  • 15 Burpees
  • 15 Box Jumps 24/20
  • Cash Out – 30/25 Calorie Row Sprint