DYNAMIC WARM-UP | 7:00
3 sets:
:40 jumping jacks
:30 hollow hold
:20 supinated hang from pull-up bar
:10 second wall assisted handstand hold

Accumulate:
20 shoulder taps (holding a plank)
20 shoulder taps (holding a pike)
20 shoulder taps (upside down, belly to wall)
20 shoulder taps (upside down, back to wall)
20 shoulder taps (upside down, freestanding)

PRE-WORKOUT SKILL SESSION | 12:00
HANDSTAND WALK WARM-UP | 5:00
1-2 sets:
25 Ft handstand walk

-Then-

DB ROW WARM-UP | 5:00
2-3 sets:
5 DB row / arm

RX

AMRAP 15:
15 DB rows, left arm (35/50 lb)
15 DB rows, right arm
50-ft handstand walk

INTERMEDIATE

AMRAP 15:
15 DB rows, left arm (20/35 lb)
15 DB rows, right arm
5 wall walks

BEGINNER

AMRAP 15:
15 DB rows, left arm (10/15 lb)
15 DB rows, right arm
50-ft bear crawl

2 sets:
:30 supine snow angel stretch
:30 prone snow angel stretch