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

10 x Double DB Reverse Flys

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 (VIDEO)

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

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, 15/10

Intermediate: Single Unders, 25/15

Advanced: 35/20

Sport: 50/35