12.07.2017

Warm up:

800m run OR row, then
2 Rounds :
10 scap pull ups
10 scap push ups
10 Alternating cossack squats
10 Alternating supine scorpion kicks

Mobility:

1. Lat smash w/ foam foller OR ball  2:00/
2. Pigeon pose  2:00/

Skill:

[10:00]
Handstand practice; Handstand hold/shifting weight/shoulder touches
OR
Freestanding handstand hold/practice
OR
Handstand walk

Conditioning:

6 Rounds :

1:00 : Max calorie row
2:00 : Max burpees
3:00 : Max toes to bar

1:00 rest