General Warm-Up
2-3 Sets, for Quality
1:00 Cardio Choice
15 Banded Goodmornings
10 Scapular Push-Ups
:30 Plate Toe Taps
Skill Work
Spend 10:00-15:00 Playing with Handstand Walks
For those that have them work them into an EMOM and have them go for 15-30m
METCON
"Hughie"
For Time
300 Double Unders
30 Wall Walks
*Work can be partitioned as desired
Starting @ 0:00 and Every 4:00 Complete 400m Run
24:00-30:00
Time Cap: 30:00
Recovery
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00Updog Pose
Optional Accessories
Part A) Press to Handstand Progression
*Watch the video and work to the most challenging point and part of the progression you can there
**L-Sit to Hip Lift would be great to see
Part B) 5 Minute AMRAP:
10 Alt V-Ups
:20 Hollow Rock
:30 Plank Hold
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