0:00-10:00

1) GENERAL WARM-UP:

2 Rounds

Standing Shoulder Stretch x 20 seconds each side

Down Dog x 20 seconds each aide

Child’s Pose x 20 seconds each side

—then—

2 Rounds:

10 x Prone Ys

10 x Plank Up Downs

10:00-17:00

2) Specific Warm-up

3 Rounds

2 x Wall Walks

10 x Double DB Reverse Flys

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) Skill Work: Handstand Walks

Alternating Every Minute on the Minute for 15 minutes (5 sets each):

Max Distance Handstand Walk x 30 seconds (mark off 20’ sections)

Double DB Reverse Flys x 8

Weighted Planks x 30 seconds

*scale handstand walks to wall walks and weighted planks to regular planks

37:00-45:00

Explanation and set-up for MetCon

45:00-55:00

4) MetCon:

Every Minute on the Minute for 10 minutes:

20 x Double Unders

10 x MB Slams

*Pace: Aggressive: 10 Rounds, Solid: 10 Rounds, Limit: 8 Rounds

*Rounds 1-4: around 30 seconds, Rounds 4-7: around 40 seconds, Rounds 8-10: around 50 seconds

Beginner: Line or Plate Hops, 25/15

Scaled: Single Unders, 35/20

Rx: 50/35

55:00-60:00

5) COOL-DOWN