1.) 1 Round (0:00-12:00)
- 400M Run
- 25’ Quad w/Reach
- 25’ Knee Hug to Inverted Toe Touch
- 25’ Hip Cradle
- 25’ Straight Leg Raise
- 25’ Super Lunge
- 25’ Inchworm

* With remaining time, brief BURN, demo any movements, and allow athletes time to prepare for the conditioning work.

3.) Skill Development: Handstand Walking (35:00-45:00)
10:00 Practice on Handstand Walking Progressions
- Single Arm Balance (Pike on Box or Floor) (Preferably on Box for Stacked Hips over Shoulders)
- Shifting Progression (Box/Floor in Plank) (Lifts, Shoulder Taps, Hip Taps)
- 90-180E Degree Box Walks (Box/Pike)
- Kick-Ups (Assisted w/Partner)

* Videos to reference: (https://www.youtube.com/watch?v=A7g80GrvQpg) (https://www.youtube.com/watch?v=2tnr22cyV_Y)

* See workout notes below.

3.) (45:00-48:00)
Minute 1: :20E Thread the Needle
Minute 2: :20E Twisted Cross
Minute 3: :45 Puppy Pose

E.S.D. Notes:
Score is total wall balls performed over the course of 6 rounds.

Gymnastics Notes:
Even if you have an athlete in class that has handstand walking, practicing these basics will help refine technique and a better stacked position for movement efficiency. Athletes can start with different things but the first should be getting everyone in a pike position on the floor or box to practice shifting weight.