1 round:
200-meter jog, slow
10 alternating Spiderman stretch + reaches
10 alternating Samson lunges
:30 change in support drill
:30 falling forward drill
:30 position drill
200-meter run, faster

1 round:
5 push-ups to downward dog
:20 static pull-up bar hang
5 inchworms
10 scap pull-ups
10 steps bear crawl
10 kip swings

- RX -
4 rounds for time with a partner:
30 toes-to-bars
400-m run
- Share the toes-to-bars and run together.

- INTERMEDIATE -
4 rounds for time with a partner:
20 toes-to-bars
400-m run
- Share the toes-to-bar and run together.

- BEGINNER -
4 rounds for time with a partner:
10 hanging leg raises
200-m run
- Share the leg raises and run together.

- MASTERS 55+ -
Same as Rx'd

Post-workout
On a 10:00 clock:
3 sets of max-distance handstand walk
OR
EMOM 10:
10-20 alternating shoulder taps in a handstand hold or plank hold

Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves

4 rounds for time with a partner:
30 V-ups
400-m run
- Share the V-ups and run together.