Warm up:
First,
2 Rounds:
10 Arm Circles Forward
10 Arm Circles Backwards
:30/side Classic Calf Stretch (against wall/post)
:30/side Extended Lunge (driving knee forward over toe, heel stays flat)
10 UpDog into Downward Dog
10 Alt. Slow Cossack Squats
5 Slow Walkouts (knees locked out, legs stay straight)
Then,
3 Rounds (workout prep):
20 Double/Single Unders or 10 Jumping Jacks
5 Burpees
For Time:*15:00 Time Cap*
100 Double Unders
21 Burpees
75 Double Unders
15 Burpees
50 Double Unders
9 Burpees
Official Scaled Version:
50 Jumping Jacks
15 Burpees
35 Jumping Jacks
12 Burpees
20 Jumping Jacks
9 Burpees
Accumulate 5:00 of Handstand Hold (or pike handstand hold)
*every time you break, perform 10-15 V-ups*
Once completed,
10:00 working on
handstand push-ups, or progressions (pike push-ups with feet elevated)
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