Warm-up
15 Calorie Row
10 Single Leg KB Deadlifts per side
20 Shoulder Taps*
20 Hollow Rocks
10 Calorie Assault Bike
10 Single Arm KB thrusters per side
20 Shoulder Taps*
20 Supermans
*Freestanding if able
Skill
Handstand Walk or free handstand practice (use the wall) for 5 minutes
THEN
– 3 minutes for max distance HS Walk
Strength
Romanian Deadlift
5-5-5-5
Between sets complete 20 GHD sit-ups
WOD 1
3 Rounds
20 Cal Assault Bike
30 Kettlebell Swings (2,1.5)
Rest 5-7 Minutes
WOD 2
3 Rounds
30 Calorie Row
30 Wallballs