Warm-Up:
– Forward/backward bear crawl
– Supine Up-N-Overs
Dynamic Flex:
– Knee Hug, Quad, Cradle
– Inchworm + Leg Swing
PreHab/Activation: 2 Rounds
– Half Kneeling Press x 8E
– Dead Bug x 8E
– Alternating Super Man x8E
Skill:
12:00 Alternating EMOM
– 2-3 Rope Climbs
– Max Distance Handstand Walk (4 Attempts) or 30 sec. Handstand Hold (work to free HS)
– GHD Sit Ups
MetCon: 10:00 AMRAP
1,2,3,4,5… (ascending rep count)
– Deadlift 275/185
– MU (sub Ring Dips)
Recovery:
– Roll Hamstrings/ IT
– Seated Straddle
– Twisted Cross
– Child’s/Puppy pose