1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

2) SPECIFIC WARM-UP: 3 Rounds

20 x Shoulder Taps

12 x Lying Straight Leg Raises

3) Skillz: Handstand Walks

Alternating Every Minute on the Minute for 12 minutes (6 sets of each):

Single KB Overhead Walk x 50m (25m right/25m left)

Banded Leg Lowering x 30 seconds (VIDEO)

*work overhead stability, stacked spine and posture…core engagement with movement on the leg lowering

4) MetCon

As Many Rounds and Reps as Possible in 14 minutes:

50 x Double Unders (Fitness: 120 singles)

25 x Wall Balls @Fitness: 14/10, Performance: 20/14, Sport: 30/20

25 x Pull-ups (Fitness: Jumping Pull-ups, Sport: Chest to Bar)

*Pace: Aggressive: 5 rounds, Solid: 4 Rounds, Limit: 3 Rounds