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Warm Up 5:00 min Coach’s choice – include World’s Greatest Stretch

Finally – 3 sets of “Get up” sprints *Lay on your back facing AWAY from the direction you will be running

Skill Work

Hand stand walk progressions OR static handstand hold practice *practice for 10 min

WOD

AMRAP 20

2 gym length single arm OH KB carry right

2 gym length single arm OH KB carry left

25 air squats

2 gym length front rack KB carry right

2 gym length front rack KB carry left

25 hollow rocks 60 sec cal row

*Score = rounds + calories

Extra Credit – single arm banded push downs 100 reps per arm

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