THURSDAY

Warm-Up

2:00 Row

:30 Extended Reverse Plank Bridge

:30 Puppy Dog Pose

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For Quality

2 Sets

8 Inchworm to Hollow Hold (1sec)

20 Bear Plank Shoulder Taps

10 Alternating Step-Ups

5 Step-Down Box Jumps

Handstand Walk

For Distance

5 Sets

:30 second Max Distance

1:30 Rest

Extra Instructions / Scaling Adjustments (Coaches

*Handstand Walk Skills and Drills

Scaling: 

Level 2: Wall Facing Shoulder Taps

Level 1: Box Pike Handstand Hold

"Enchiridion"

Performance and Fitness

12:00 AMRAP

10 Kettlebell Swings

8 Box Jumps

2 Wall Walks

30 Double Under’s

Kettlebell: 24/20kg

Box: 30/24’’

Score = Rounds + Reps

Objectives / Stimulus / RPE / Workout Strategy

Goal: 5-7 Rounds

Score: Rounds & Reps

RPE: 8/10

Primary Objective: Steady Rounds Across

Secondary Objective: Mitigate Shoulder Fatigue

Optional Accessories 

3 Sets, For Quality

8/8 Banded Palloff Press

15-20 Banded Face Pulls