A) Warm Up
2 RNFT:
Inch Worm (between poles)
Spiderman (back)
10 scap pull ups
10 scap push ups
30 sec door stretch (https://www.youtube.com/watch?v=hpF3CKqRTFs)
2 x:
10 wrist rocks forward and back – fingers forward
10 wrist rocks side to side – fingers pointing out
30 sec hold fingers pointing toward body
B) Skill/Strength – 12 min EMOM
Minute 1 – Freestanding HEADstand press (3, 5 or 10 reps) Also choose an appropriate press level: https://www.youtube.com/watch?v=2fbae9zztg4
Minute 2 – Evil Wheels (5-10 reps)
Minute 3 – Candlestick roll up to squat (5, 10 or 10 with 20/14# Med Ball)
C) Conditioning
3 RFT:
10 T2B
10 burpee pull-ups
10 tuck ups
Rest 3 mins
Repeat
