-Warm Up-

2 rounds

Short lap

5 single arm Russian swings

10 sciatic nerve floss

2 wall walks

10 shoulder taps in a plank position

-Strength-

10:00 minutes

freestanding handstand practice

• If you can hold a free standing handstand then have athletes work on free standing HsPu
• Athletes can practice holding a handstand on the wall
• On the wall with feet off
• Practice kicking up gently on the wall

-WOD-

AmRaP 22

800m run (bridge run)

40 Kb swings 53/35

20  HR push ups