A. GENERAL (8:00)
Easy 200m jog
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Skips: 2-3 x 25' each skip, with a jog back to start
- A Skip
- High knees

- B Skip

- Straight leg shuffle

B. MOBILITY / ACTIVATION (2:00)
10 Band pass throughs
10 Band pull aparts

C1. SPECIFIC (10:00)
Handstand push up
2-3 Head stand holds, free standing, staying tucked and slowly extending (5-10 sec)
2-3 Headstand hold against the wall (5-10 sec)
These can start fully extended then slow athletes can tuck down.
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- Int & Advanced: 3-5 Headstand hold against the wall into kipping HSPU
- Beginner: 3-5 DB Push press

C2. SPECIFIC (Cnt’d)
DB Front rack lunges
10 Unweighted forward lunges
6 DB Front rack lunges

Amrap 22 minutes
2-4-6-8-10-12, etc
Handstand push ups
DB Front Rack lunges @ 50/35 lbsx 2
Run 200m

RX+ Deficit 4/2"

Score: Rounds & Reps
TC: 22 minutes
KG: 22.5/15

Scaling Options
Beginner
DB shoulder press @ 25/15 lbs x 2
DB Front Rack lunges @ 25/15 lbs x 2
Jog 100-200m

Intermediate L1
Pike HSPU, feet or knees on box
DB Front Rack lunges @ 35/20lbs x 2
Run 200m

Intermediate L2
HSPU reps: 1-2-3-4- etc
DB Front Rack lunges @ 50/35 lbs x 2
Run 200m

Gorilla Row
3 x 20 Alternating @ moderate to heavy
-Rest 2:00 b/w-

Goal: Upper body posterior chain endurance