Dec 3, 2016

a) WARM UP/MOBILITY:

Before starting, spend 1 min rolling T spine.

45 burpees for everyone!  Please keep the equipment clean.  

Between posts 1 and 2:

  • Inchworm back
  • Bear crawl back there and back
  • Finish with a 45 sec wall stretch and a 45 sec wall sit

 

b) PARTNER WOD:

25 min AMRAP – with a partner, do the following:

  • 25 Box jumps while partner holds a front plank (24/20)
  • 25 Weighted burpees while partner holds the bottom of a squat with hands on head (** weighted burpee: https://www.youtube.com/watch?v=wa0uR17ingU) (45/25)
  • 25 Overhead lunges while partner holds a hollow hold (45/25)
  • 25 HSPUs while partner rests

Change partners after every 5 reps. Scale as per your coach.

Rest 3 mins.  Then max handstand hold – one attempt.

 

 

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