Warmup

Couch Stretch: 2 Minutes Each Side

Video

Banded Shoulder Distraction: 1-2 Minutes Each Side

Video

Handstand Hold Stretch: 1 Minute

Video

ACTIVATION

3 sets :

5 Inchworms Video

10 AbMat Sit-ups (No Arms)

5 Strict Pull-ups

200 Meter Row

Strict Gymnastics

From 0:00-5:00

3 Deficit Strict Handstand Push-ups

:15 Seconds Hanging L-Sit

From 5:00-10:00

2 Rope Climbs (15″)

6 Kipping Deficit HPSU (4.5″/3″)

From 10:00-15:00

3 Tempo Strict Pull-ups (3 Seconds Up, 3 Seconds Down)

:60 Seconds Handstand Walk Obstacle Course

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WOD

“Lead Foot”

AMRAP 4:

27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups

Rest 4 Minutes

AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar

Rest 4 Minutes

AMRAP 4:

15/12Calorie Row

15 Burpees

15 Pull-ups