I. 1 Round of:
10 cast wallwalks
10 press to handstands , 5 tuck+5 straddle off of 9" box
Nose to Wall Handstand 30seconds on/45seconds off x 10
II. 5 Rounds of the following ladder:
1-2-3 reps of:
strict pull-up,
kipping pull-up
toes to bar
knees to elbows
rest 30 seconds between rungs
rest 1 minute after each round
III. Sled Drags
20 minutes as many rounds as possible of:
Forward , 50yds x 2
Side Step 50yds right/50yds left
Backwards, 50yds x 2
IV. Flexibility
Pike Stretch Hold, 2 minutes
Pancake Stretch Hold, 2 minutes
side split hold 1 minute right/ 1 minute left
bridge hold 1 minute
Wall Slide Hold
30 seconds on/30 seconds off x 4 Rounds
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